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
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.