Simple Indian Tofu Curry (Protein food)

• Ingredients:
• 1 packet extra firm tofu
• 1 onion chopped
• 2 tomato chopped
• 2 green chillies
• 1 tsp grated ginger
• 4 cloves garlic sliced
• 1/2 tsp turmeric powder
• 1 tsp red chilly powder
• 1 tsp dhaniya/coriander powder
• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• 3-4 curry leaves
• 1 avacado(optional)
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• Procedure :
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• 1. Cut tofu into small cubes and pan fry until brown, turning them often. Add oil when the water from the tofu evaporates. That way , the oil helps in browning the tofu.
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• 2.In a pan , heat 2 tsp of oil. Add Mustard , Cumin and Curry leaves. When the Mustard splutter, add onions, green chillies and saute until onion are 1/2 done. Now add ginger and garlic. Cook until rawness of ginger goes away. Add tomatoes and cook until mushy. break them with the back of a spoon and bring the curry together.
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• 3.Add turmeric power, chilly powder , dhaniya powder and salt. Mix well. add 2 cups of water and cook for 15 min with lid closed partially. or pressure cook for 1 whistle. Now add the tofu pieces and cook for 5 more minutes add avacado paste mix it well and sprinkle with coriander leaves/cilantro.Serve with rice.
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• Note:
• a. Pressure cooking for one whistle makes the whole process of cooking this curry faster.
• b. One can use tomato paste instead of fresh tomatoes or a combination of both.
• c. Make sure tofu is pan fried for some crunchiness.
• d. If u want a dry curry, do not add water. Just sprinkle water as and when u need and fry until the gravy is well done Then add the tofu cubes and mix well . Fry for few more minutes so that the flavors blend together. Serve with chapatis , tortillas or toasted bread.

chickpea greenapple salad (low-fat and high in protein)

Ingredients:

1 cup chickpea sprouts. (soaked over night n left for a day in a cloth or use a canned one)

1 or 2 green apples

1 pomogranate

red onion

tomato

salt

pepper

lemon juice

cilantro or parsley leaves (optional)

Procedure:

mix them all as per ur taste.

finally add mustard n cumin tempering to that and garnish with cilantro or parsley.

u cant believe it tastes awesome.

Veggie Bowl

Ingredients:

1 cup cooked rice ( i used long grain rice)

5 strands cilantro

salt to taste

lemon juice to taste

1 1/2 cups cooked black beans with salt

1 large bell pepper(capsicum)

1 red onion

1 Avacado

2 medium tomatoes

1/2 cup frozen corn(optional)

2 tbsp sour cream(optional)

2 tbsp shredded cheese(optional)

handful of chopped lettuce

Procedure :

1. chop the cilantro very finely and mix it with rice adding some salt n lemon juice as per taste.

2. cut the bell peppers n onions length wise.

3. Take a pan n add some oil fry the bell pepper n onions to tat fry for 3-4 mins. they should be crunchy so dont over cook.then add salt n pepper. keep aside.

4. cut the tomatoes into 1/4 inch cubes add pepper.

5. grind 1 tdsp of onions n 1 tbsp of tomato n 1 green chilli into chunks not to a paste then mix the avacado paste and some salt with that. your guacamole is ready.

6. now take a bowl add some rice then beans almost double the quantity of rice. then add pepper n onion mixture.then tomatoes n guacamole.

finally add some corn,sour cream,cheese n lettuce.