Tofu veg pulav

This tofu vegetable pulao is our twist on the comforting vegetable pulao that our mother makes often for lunch on Sundays with veg raita. When we started making tofu dishes, we wanted to try it out as one pot meal and that’s how we landed on this one. This pulao is full of colorful veggies thereby making it nutritious and filling at the same time. You can add mixed veggies of choice based on the seasonal availability. In winters, we can add cauliflower and red carrots. 

Tofu recipes, tofu veg pulav


Without further ado, let’s look at preparing Vegetable Pulao-

Serves: 4-5 people

 

Ingredients-

Raw rice- 2 cup

Tofu- 200 g block

Onions- 1 big

Green capsicum- 1 large

Carrot- 2 medium

French beans- a handful

Potato- 1 medium

Fresh green peas (can also use frozen peas)- 1/2 cup

Ginger- garlic paste- ¼ tsp

Cumin seeds- ½ tsp

Whole spices- cinnamon- 1 inch, cloves- 2, cardamom- 1 nos.

Red chilli powder- 1 tsp

Coriander powder- ½ tsp

Garam masala powder- 1 tsp

Turmeric powder- a pinch

Salt- to taste

Oil- 2 tsp

Ghee- 1 tsp

 

Method-

  1. Chop the vegetables finely. Keep them aside.
  2. Wash the tofu block and chop the tofu into 24 pcs. Now, heat water in a vessel and turn off the stove once it is hot. Now, add the tofu cubes into hot water and let it soften for 4-5 min. drain the water and keep the tofu cubes aside.
  3. In a bowl, wash the rice and soak it for 10 min.
  4. Heat oil in a pressure cooker and add cumin seeds once it is hot. Allow it to splutter and add whole spices and sauté in low flame.
  5. Once it is done, add finely chopped onions and sauté till raw smell disappears. Now, add ginger- garlic pate and sauté till raw smell disappears.
  6. Then, add the other vegetables and cook them for 4-5 minutes. Add salt, chilli powder, coriander powder, turmeric powder, garam masala powder and mix it well. Let it cook for 2-3 min.
  7. Now, add soaked rice and mix it well to coat the vegetables and rice with spices. Pour 4 cups of water and mix it well. Turn it to high flame and close the lid of pressure cooker.
  8. Pressure cook it for 3 whistles. Turn off the stove. Allow the steam to escape before opening the lid.

Your tasty and healthy pulao is ready! Serve it with accompaniment of choice.


Do you want to try more tofu dishes? If yes, check out Tofu masala recipe here.

Tofu pulav

Give it a try and do let us know how it turns out. 

Thanks for stopping by.

Chandhini & Subhashini

Comments

Post a Comment

Popular posts from this blog

Nuts and dry fruits- Are these one and the same?

Image
In my interaction with clients during nutritional counseling, I have come across many people who use these terms interchangeably. Clients mention that they consume dry fruits; when asked to specify which ones are taken, they say almonds, pistachios. Some say, they eat nuts; upon probing, it turns out that they eat dates and raisins. You may be wondering what's the big fuss about it. Hear me out. It does make a lot of difference, especially when your nutritional needs are different. In reality, 'nuts' and 'dry fruits' belong to two different food groups. Dry fruits or dried fruits, as the name suggests, are dried fruits, hence tend to be high in natural sugars. Nuts, on the other hand, fall into the category of fats, nuts and oil seeds. Often, oil is derived from them, ex- almond oil. They have different nutrient profile and need to be taken in moderation and/ or avoided as per the individual's health condition.  For example, many dry fruits tend to be rich in ir
Read more

Weight and BMI (Body Mass Index) could be misleading!

Image
Does that sound surprising?    Let’s try to understand it better.  Usually, there is a lot of focus on weight and BMI. What we fail to understand is that both these measurements do not give us a complete view of body composition. What do we mean by body composition?  The components that make up our body, that is: fat mass, muscle mass, bone mass and water.  What does a weighing scale tell us?  It simply tells us the sum total of weight of all these components. But that does not give us insight into how much each of these components contribute to our body weight. We need to understand the contribution of each of these components to make a judgement of a person’s healthy status and to know what is it that we need to work on to improve the overall body composition and subsequently feel energetic and perform at one’s peak capacity (at school/ work/ home). Let’s look at two scenarios and understand how BMI could be misleading.  1. Athletes may have high BMI, but it is because of their high
Read more

Chapati noodles

Image
Hello friends, Are you bored of the roti-sabzi and crave some noodles but trying to resist the urge to eat it thinking that you would sabotage your efforts to eat healthy and lose weight? Fret not, we got you covered with a healthy yet super tasty recipe to enjoy noodles sans the guilt and loaded with nutrients. Huh! Is that even possible? What if we told you, it is indeed possible. Wouldn’t that be a win-win situation? If you said yes to the above question, then you are at the right place as we present you chapati noodles. This dish needs good old chapati and some vegetables that you probably already have in your pantry. We have used Indian spices to give it an Indian twist. However, you can choose to prepare it with sauces (soya sauce, red/ green chilli sauce), vinegar and spring onions to prepare like the usual noodles.   Serves: 5 people Ingredients: Cabbage- 500 gm  Carrots- 2 (medium- sized) Capsicum- 2 (medium- sized) French beans - 250 gm  Onion- 1 (large) Ginger- garlic
Read more