Tofu aka chaap, is processed soybean curd, and far more nutritious than its look-alike — paneer. For vegetarians, it is a rich source of protein. Try out these simple tofu recipes! writes Ramiya Sakthivel
Health benefits: Tofu is rich in iron, calcium and protein, and low in calories. It prevents heart disease, lowers cholesterol levels, improves kidney functioning, and prevents diabetes and osteoporosis
Tofu salad (3 servings)
Ingredients
• ½ cup chickpeas
• 4 iceberg lettuce leaves
• 2 tsp olive oil
• 10 olives
• 1 carrot
• 200 gm tofu
• ½ tsp black salt
• ¼ cup green peas
Preparation Guide
• Wash and soak chickpeas in water for 12 hours.
• Boil green peas with a little salt until cooked.
• Wash lettuce leaves thoroughly and spread on a platter.
• Cut olives in half.
• Cut tofu into small cubes.
• Heat olive oil and stir fry tofu cubes until the corners are lightly browned.
• Peel carrots and cut into cubes.
• Add carrots, chickpeas and olives in a bowl. Drizzle olive oil, sprinkle black salt and stir fry.
• Use a large spoon to spread this over the lettuce leaves.
• Add tofu cubes and green peas and serve.
Tofu stir-fry (3 servings)
Ingredients
• 200 gm tofu
• 200 gm mushrooms
• 400 gm broccoli
• 1 tsp olive oil
• 1 tsp butter
• 7 pods garlic
• 1 tsp oregano
• ½ tsp basil leaves (dry)
• Salt (to taste)
• 2 tsp soya sauce
• ½ tsp sesame seeds
Preparation Guide
• Divide broccoli into small florets. Steam them for ten minutes.
• Lightly stir fry tofu in olive oil till the edges are brown.
• Heat butter, add garlic. Fry until light brown, then remove garlic pods.
• Add mushrooms and stir fry until cooked. Add ¼ tsp salt.
• Now add tofu and broccoli; sprinkle a little salt and stir.
• Add soya sauce and stir.
• Remove the pan and garnish with oregano, basil leaves and sesame seeds.
• Serve with noodles, fried rice, or as an evening snack.
Tofu in rich cashew gravy (— servings)
Ingredients
• 200 gm tofu
• 14 cashews
• 3 tsp unsalted butter
• 3 dry red chillies
• 2 onions
• 2 tomatoes (medium)
• 2 tsp garlic paste
• 1 tsp ginger paste
• 1 sprig coriander leaves
• 1 ½ tsp cumin powder
• ½ tsp saunf powder
• ½ tsp turmeric powder
• 1 tsp garam masala
• ½ spoon sugar
• 2 tbsp sunflower oil
• Salt (to taste)
Preparation Guide
• Fry cashews in half teaspoon ghee and set aside.
• Heat oil and add onions followed by ginger and garlic paste. Fry onions until transparent.
• Add tomatoes and a few coriander leaves and cook until tomatoes are well-done. Add cumin, saunf and turmeric powders. Add garam masala last.
• Add salt to taste, and cool the mix.
• Grind cashews to a paste, then add red chillies and grind again. Next, add the cooled mix and blend.
• Fry tofu lightly in oil with a little salt.
• Transfer ground masala to a pan and add tofu. Add ¼ cup water and boil. Top with butter and stir. Allow it to melt.
• Garnish with chopped coriander leaves.
