Healthy Recipies

Tofu and Vegetable Satay

Protein laden tofu is known to speed up weight loss by increasing non-fat body mass. When marinated with veggies in thai green curry paste, it gets a distinctly thai flavour. Preparation Time: 20 mins, Cooking Time: 25 mins, Makes 8 satays

Ingredients


  • For The Marinade (makes 1 Cup)
  • 10 green chillies, roughly chopped
  • 6 clove garlic (lehsun)
  • 1/4 cup roughly chopped onions
  • 50 mm ( 1/2“) piece ginger
  • 1 cup chopped coriander (dhania)
  • 1 lemon , grated
  • 1/2 tbsp lemon juice
  • 1 tbsp coriander (dhania) powder
  • 2 tsp cumin powder
  • 1 stalk lemongrass (hare chai ki patti)
  • salt to taste
  • 1/2 tsp peppercorns (kalimirch)

Other Ingredients


  • 8 pieces tofu , cut
  • into 25 mm (1") cubes
  • 8 pieces onions, cut
  • into 25 mm (1") cubes
  • 8 pieces babycorn , cut
  • into 25 mm (1") cubes and blanched
  • 8 pieces capsicum , cut
  • into 25 mm (1") cubes
  • 8 pieces mushroom , blanched
  • 2 tsp oil for cooking
  • Method

How to proceed


  • Combine the tofu cubes, onion cubes, babycorn, capsicum cubes, mushrooms and half the marinade in a bowl and toss gently. Keep aside to marinate for 10 minutes.
  • On a satay stick, arrange 1 piece each of tofu cube, onion cube, babycorn, capsicum cube and mushroom.
  • Repeat with the remaining ingredients to make 7 more satays.
  • Heat a non-stick tava (griddle) and cook the satays on a medium flame using ¼ tsp of oil till the vegetables are light brown in colour from all the sides. Serve hot

For the marinade


  • Combine all the ingredients and blend in a mixer to a smooth paste using a little water. Keep aside.

Ingredients


  • Tofu (soya paneer) - 150 gms
  • Pineapple -60 gms
  • Cucumber -60 gms
  • Tomato - 40 gms
  • Onion -40 gms
  • Green chillies -10 gms
  • Rock salt to taste
  • Chaat masala
  • Black pepper powder - 10 gms
  • Coriander leaves for garnishing - 5 gms

Method


Cut tofu, pineapple, cucumber and tomato into tiny cubes. Finely chop onion anb green chillies. Mix together in a large bowl. Sprinkle rock salt, chaat masala and black pepper powder. Toss well. Garnish with coriander leaves. Serve chilled.


Ingredients


  • Tofu (soya paneer) - 300 gms
  • Onion - 100 gms
  • Tomato paste - 80 gms
  • Capsicum - 40 gms
  • Ginger paste - 15 gms
  • Coriander powder - 15 gms
  • Salt to taste
  • Garlic paste - 10 gms
  • Red chilli powder - 10 gms
  • Garam masala - 10 gms
  • Turmeric powder - 5 gms
  • Water - 2 cups
  • Soya refined oil - 60 ml

Method


Dice the tofu. Cut capsicum and 50 gms onion into equal sized pieces. Coarsely grind the remaining onion. Fry the diced tofu in 10 ml soya refined oil and keep aside. Add the remaining soya refined oil and saute ginger and garlic till golden brown. Add onion paste. Saute for 2-3 minutes before adding the tomato paste. Cook till oil starts separating from the mixture. Add remaining spices. Add chopped onion, capsicum and tofu. Saute for 2 minutes. Add hot water and let the gravy simmer. Do not close lid. Cook till the gravy thickens. Serve hot with chappaties.


Ingredients


  • Tofu (soya paneer) - 250 gms
  • Boiled potatoes - 200 gms
  • Soya flour - 50 gms
  • Onion - 50 gms
  • Coriander leaves- 20 gms
  • Ginger - 10 gms
  • Green chillies- 8 gms
  • Garam masala powder - 6 gms
  • Red chilli powder - 4 gms
  • Salt to taste
  • Soya refined oil for deep frying

Method


Finely grate the tofu. Boil, skin and mash the potatoes. Finely chop onions, green chillies, coriander leaves and ginger. Mix everything together. Add the spices and knead into a smooth dough. Heat soya refined oil in a pan. Make flat kababs using small quantities of the mixture. Deep fry the kababs in soya refined oil till golden brown. Serve with a green chutney.