Tofu and Pea Pulao
Benefits:
- Tofu provides plant-based protein and adds a creamy texture to the pulao.
- Peas offer additional protein and dietary fiber.
- This dish is a flavorful and balanced meal combining protein, carbohydrates, and healthy fats.
- The aromatic spices used in the pulao have potential health benefits, including aiding digestion and boosting metabolism.
INGREDIENTS
- 1 cup basmati rice
- 200g firm tofu, cubed
- 1/2 cup peas (fresh or frozen)
- 1 large onion, thinly sliced
- 1 teaspoon cumin seeds
- 4-5 whole cloves
- 2-3 green cardamom pods
- 1 cinnamon stick
- 1 bay leaf
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin powder
- 1/2 teaspoon garam masala
- 1/4 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 2 tablespoons ghee or oil
- 2 cups water
- Fresh cilantro leaves, chopped (for garnishing)
INSTRUCTIONS
Wash and Soak Rice: Wash the basmati rice in cold water until the water runs clear. Soak the rice in water for about 30 minutes. Drain and set aside.
Sauté Tofu: In a large pan, heat a tablespoon of ghee or oil over medium heat. Add the tofu cubes and sauté until they turn golden brown on all sides. Remove the tofu from the pan and set aside.
Tempering: In the same pan, add the remaining ghee or oil. Add cumin seeds, cloves, green cardamom pods, cinnamon stick, and bay leaf. Sauté for a minute until the spices become fragrant.
Sauté Onions: Add the thinly sliced onion to the pan. Sauté until the onions become translucent and slightly caramelized.
Add Spices: Add ginger-garlic paste and sauté for a minute until fragrant. Stir in turmeric powder, cumin powder, garam masala, and red chili powder. Mix well to coat the onions with the spices.
Add Rice and Peas: Add the soaked and drained rice to the pan. Sauté for a couple of minutes to lightly toast the rice grains. Add the peas and sauté for another minute.
Cooking Rice: Pour in 2 cups of water and add salt. Bring the mixture to a boil, then reduce the heat to low. Cover the pan and let the rice cook for about 15-20 minutes, or until the rice is cooked and the water is absorbed.
Add Tofu: Once the rice is cooked, gently fold in the sautéed tofu cubes.
Final Touch: Cover the pan with a lid and let it sit for a few minutes to allow the flavors to meld.
Serve: Fluff the pulao with a fork, garnish with chopped cilantro leaves, and serve hot.
TIPS
- You can add other vegetables like carrots, bell peppers, or corn to the pulao.
- Customize the spices according to your taste preferences.
- If using frozen peas, add them directly without thawing.
- Enjoy the pulao with raita (yogurt dip) or a side salad for a complete meal.
NUTRITION VALUE
- Calories: ~350-400
- Carbohydrates: ~45-50g
- Protein: ~10-12g
- Fat: ~12-15g
- Fiber: ~3-4g