Tofu Paneer Bhurji
This is one of our favorite recipes from our 21-Day Kickstart India program. Serve this Indian-style savory tofu scramble with rice and Indian flat bread or place in your favorite whole-grain wrap or tortilla.
Makes about 4 1-cup servings
1 teaspoon cumin seeds
1 medium onion, finely chopped
1 garlic clove, minced
1-4 green chilies, seeded and chopped
1/2-inch piece fresh ginger, peeled and minced
2 tomatoes, chopped
1/4 teaspoon turmeric
1 teaspoon garam masala
salt, to taste
1 14-16 ounce container firm or extra-firm tofu, drained and crumbled
3 teaspoons cashew paste (optional)
1/4 cup finely chopped fresh cilantro for garnish (optional)
To make cashew paste, place 1/4 cup (25 g) raw cashews in 1 cup (250 ml) of water to soak for half an hour. After cashews are soaked, place them in a food processor and process into a fairly smooth paste. To achieve a more paste-like texture, pour out the water and continue to grind the cashews and then add a little water if needed to achieve desired consistency.
Place large pan on medium heat and add cumin seeds. When they sputter, add onion, garlic, green chilies, and ginger. When the mixture begins to brown, add tomatoes, turmeric, garam masala, and salt. When tomatoes begin to break down, add tofu and cashew paste, if using, and stir well. Garnish with cilantro, if using.
Tip: Instead of mincing and finely chopping the onion, garlic, chilies, and ginger, you can put them all in the food processor and make it into a paste. This can cut down the preparation time and the taste will be equally good.
Per serving (1/4 of recipe): 101 calories; 4.5 g fat; 0.9 g saturated fat; 37.1% calories from fat; 0 mg cholesterol; 9.5 g protein; 8.6 g carbohydrate; 3.4 g sugar; 2.1 g fiber; 168 mg sodium; 222 mg calcium; 2.7 mg iron; 36 mg vitamin C; 237 mcg beta-carotene; 0.5 mg vitamin E
Source: Dr. Nandita Shah
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.