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Mix veg with tofu & yogurt

sunitatiwari's picture
Very healthy. Rich in protein, vitamins. Can be served with just roti or bread and is balanced nutrition for everyone.
Ingredients
  Yogurt 1 Cup (16 tbs)
  Tofu cubes 1 Cup (16 tbs) (soft)
  Mixed vegetables 3 Cup (48 tbs) (cauliflower)
  Onion 1 Large
  Lemon 1⁄2
  Turmeric powder 2 Teaspoon
  Garam masala 3 Teaspoon
  Mustard seeds 1 Teaspoon
  Salt To Taste
  Olive oil 1 Tablespoon
Directions

1. Stir yogurt so that it becomes smooth and mix salt, turmeric powder, garam masala)
2. Chop all vegetables along their max length ie thin long.
3. In a cooking vessel, heat olive oil and let mustard seeds splutter. Pour yogurt mixture from step 1 and keep on stirring for 2-3 minutes.
4. Add chopped onions and fry for 5 mins
5. Add rest vegetables and cook for 5 mins on high flame
6. Add tofu, salt, lemon and cook untill vegetables are tender.

Serve hot with fulka/poori or bread.

Recipe Summary

Difficulty Level: 
Very Easy
Cuisine: 
Asian
Course: 
Main Dish
Taste: 
Savory
Method: 
Slow Cooked
Dish: 
Dry Curry
Restriction: 
Vegetarian
Ingredient: 
Milk Product, Vegetable
Interest: 
Kids, Healthy
Preparation Time: 
10 Minutes
Cook Time: 
20 Minutes
Ready In: 
30 Minutes
Servings: 
4
Story
Learned cooking only after marriage and after 4 years of marriage, posting my own recipe, interesting!!

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Nutrition Rank

Nutrition Facts

Serving size

Calories 165 Calories from Fat 76

% Daily Value*

Total Fat 9 g13.2%

Saturated Fat 2 g10.2%

Trans Fat 0 g

Cholesterol 7.3 mg2.4%

Sodium 239.6 mg10%

Total Carbohydrates 17 g5.5%

Dietary Fiber 2.4 g9.7%

Sugars 6.8 g

Protein 7 g13.8%

Vitamin A 2.7% Vitamin C 20.5%

Calcium 16.4% Iron 10.5%

*Based on a 2000 Calorie diet

4 Comments

nitin's picture
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Mix Veg With Tofu & Yogurt Recipe