Tofu Stuffed Bhindi
by Tarla Dalal
26 Nov 2007
This recipe has been viewed 45070 times
A bhindi curry, which becomes rather exotic-thanks to the interesting grated tofu stuffing. The onions are grated to give a smooth texture to the gravy. If made as a sukhi (dry) subzi by simply cooking in oil without the masala, it makes for a great snack too.
Tofu Stuffed Bhindi recipe - How to make Tofu Stuffed Bhindi
Preparation Time: 10 Minutes Cooking Time: 25 Minutes Total Time:
Makes 4 servings
To be mixed into a stuffing
3/4 cup crumbled tofu (bean curd/ soya paneer)
2 tbsp chopped coriander (dhania)
1/2 tsp finely chopped green chillies
salt to taste
Other ingredients
25 to 30 ladies fingers (bhindi)
2 tbsp soya oil
1/4 cup grated onions
1 tsp ginger-garlic (adrak-lehsun) paste
1 tsp chilli powder
2 large sized tomatoes, blanched and finely chopped
1/4 tsp garam masala
salt to taste
2 tbsp chopped coriander (dhania) for garnishing
Method
- Main Procedure
- Wash, dry and slit the ladies fingers lengthwise. Keep aside.
- Stuff each ladies finger with a little stuffing. Keep aside.
- Heat 1½ tablespoons of soya oil in a kadhai, add the ladies fingers and cook until slightly soft. Remove the ladies fingers and keep aside.
- Heat the remaining ½ tablespoon soya oil in the same kadhai, add the onions and sauté till the onions turn golden brown in colour.
- Add the ginger-garlic paste, chilli powder and 1 tablespoon of water and sauté for a few minutes.
- Add the tomatoes, garam masala and salt and cook for 5 to 7 minutes.
- Sprinkle a little water, add the sautéed ladies fingers and cook for another 5 minutes.
- Serve hot garnished with coriander.
Nutrient values per serving
| Energy | 96 cal |
| Protein | 7.5 g |
| Carbohydrates | 9.6 g |
| Fiber | 6.4 g |
| Fat | 3 g |
| Cholesterol | 0 mg |
| Vitamin A | 395.6 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 19.9 mg |
| Folic Acid | 54.3 mcg |
| Calcium | 66.4 mg |
| Iron | 1.2 mg |
| Magnesium | 36 mg |
| Phosphorus | 82.9 mg |
| Sodium | 9.4 mg |
| Potassium | 241.1 mg |
| Zinc | 0.4 mg |
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