Tofu and Sprouts Subzi
by Tarla Dalal
Yin and yang. Black and white. Life always becomes more interesting when opposites come together! in this recipe, the crunchiness of sprouts and the softness of tofu come together in one bowl to steal your heart! this dish is easy to make but absolutely delicious! you can use a combination of sprouts or a single one. . . Its your choice.
Tofu and Sprouts Subzi recipe - How to make Tofu and Sprouts Subzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 tbsp soya oil
1/4 cup chopped onions
25 of cinnamon (dalchini)
2 cloves (laung / lavang)
1/2 cup mixed sprouts (matki , moong , chana etc.)
salt to taste
3/4 cup chopped tofu (bean curd/ soya paneer)
1 tsp finely chopped ginger (adrak)
1 green chilli , slit green chilli
3/4 cup coconut milk
2 tbsp chopped coriander (dhania) for garnishing
Method
- Main procedure
- Heat the soya oil in a pressure cooker, add the onions, cinnamon and cloves and sauté till they turn translucent.
- Add the sprouts, salt and 1 cup water and mix well.
- Pressure cook for 2 whistles. Keep aside.
- Allow the steam to escape before opening the lid.
- Add the tofu, ginger, green chilli and coconut milk, mix well and simmer for 8 to 10 minutes.
- Serve hot garnished with coriander.
Nutrient values per serving
| Energy | 99 cal |
| Protein | 4.2 g |
| Carbohydrates | 8.4 g |
| Fiber | 1.5 g |
| Fat | 5.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 123.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 3.4 mg |
| Folic Acid | 5.8 mcg |
| Calcium | 35.3 mg |
| Iron | 1.4 mg |
| Magnesium | 32.2 mg |
| Phosphorus | 56.1 mg |
| Sodium | 3.9 mg |
| Potassium | 191.5 mg |
| Zinc | 0.2 mg |
Outbrain
Lovely aroma and flavour...Tofu, Sprouts and Coconut...all combined together provides complete protein to the body.