Tofu Pulao Recipe
An Easy and Healthy Indian Vegetarian Delight
Tofu Pulao is a savory, nutritious, and aromatic Indian dish that combines the goodness of tofu with flavorful spices, making it a perfect main course for lunch or dinner. It is an excellent choice for busy weekdays when you crave a satisfying and wholesome meal without spending too much time in the kitchen. Tofu Pulao is not only rich in protein and fiber but is also packed with flavors from the fragrant spices and fresh vegetables. Serve it alongside some cooling raita, crispy papad, or a refreshing salad for a complete meal that your whole family will love!
Cuisine: Indian
Course: Main Course (Dinner)
Diet: Vegetarian
Ingredients for Tofu Pulao
| Ingredient | Quantity |
|---|---|
| Rice | 1 cup |
| Ghee | 2 tbsp |
| Cumin seeds | 1 tsp |
| Bay leaf | 1 |
| Cinnamon stick | 1 |
| Cloves | 3 |
| Green chilies (chopped) | 2 |
| Ginger garlic paste | 1 tbsp |
| Onion (chopped) | 2 |
| Tomatoes (chopped) | 2 |
| Capsicum (green, red, or yellow, chopped) | 1/2 capsicum |
| Red chili powder | 1/2 tsp |
| Turmeric powder | 1/2 tsp |
| Coriander powder | 1 tsp |
| Garam masala powder | 1/2 tsp |
| Tofu (chopped) | 1 cup |
| Salt | To taste |
| Coriander leaves (for garnish) | As needed |
Nutritional Information (Approximate per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 210 kcal |
| Protein | 9 g |
| Carbohydrates | 31 g |
| Fiber | 3 g |
| Fat | 8 g |
| Sodium | 180 mg |
| Vitamin C | 20% of Daily Value |
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 5 minutes
Instructions for Preparing Tofu Pulao
-
Prep the Rice
Begin by washing the rice thoroughly under cold water. Soak the rice for about 30 minutes, then drain the water and set it aside. This helps in achieving fluffy and non-sticky rice for your pulao. -
Heat Ghee and Temper Spices
In a saucepan, heat 2 tablespoons of ghee over medium heat. Once the ghee is hot, add 1 teaspoon of cumin seeds. Let them splutter and release their aromatic flavor. Then, add 1 bay leaf, 1 cinnamon stick, and 3 cloves. Sauté these spices for about 30 seconds until they become fragrant. -
Sauté Vegetables and Aromatics
Add the chopped onions and green chilies to the pan. Cook them for about 3-4 minutes until the onions turn golden brown. Stir in the ginger garlic paste and cook for another minute until the raw smell disappears. Add the chopped tomatoes and capsicum to the pan and mix well. -
Add Ground Spices and Cook
Now, sprinkle 1/2 teaspoon of red chili powder, 1/2 teaspoon of turmeric powder, 1 teaspoon of coriander powder, and 1/2 teaspoon of garam masala powder. Stir everything together and let the mixture cook for 5-7 minutes. The tomatoes should soften, and the oil will start to separate from the spices, signaling that it’s time to add tofu. -
Cook Tofu
Add the chopped tofu to the pan along with salt to taste. Stir-fry the tofu with the cooked spices for about 5-7 minutes, until it turns light golden brown. This will allow the tofu to absorb all the wonderful flavors from the spices. -
Add Rice and Water
Gently add the soaked and drained rice to the pan, mixing it well with the tofu and spices. Pour in 2 cups of water and bring it to a gentle boil. Once it boils, reduce the heat to low, cover the pan with a lid, and let the rice cook for about 15-20 minutes, or until the rice is fully cooked and the water has been absorbed. -
Final Touches
Once the rice is cooked, turn off the heat and let the pulao sit, covered, for about 5 minutes. This will allow the flavors to meld together. Garnish with freshly chopped coriander leaves for a burst of freshness and color. -
Serve and Enjoy
Serve your delicious Tofu Pulao hot with a side of cooling Spinach Raita, a crunchy Kachumber Salad, and crispy papad for a well-rounded meal. This tofu pulao is perfect for a quick, healthy dinner or a satisfying lunch.
Tips for Perfect Tofu Pulao
- Tofu Texture: Use firm tofu for this recipe to prevent it from breaking apart during cooking. Press the tofu lightly to remove excess water before chopping it into cubes.
- Spices: You can adjust the amount of red chili powder or garam masala powder according to your spice preference. If you prefer a milder flavor, reduce the chili powder and opt for a pinch of cinnamon or nutmeg for a warm, comforting taste.
- Vegetables: Feel free to experiment with other vegetables such as peas, carrots, or beans to make this pulao even more colorful and nutritious.
Why You’ll Love This Recipe
Tofu Pulao is a fantastic dish that brings together the wholesomeness of tofu and the aromatic spices typical of Indian cuisine. It’s a comforting meal that’s easy to prepare, making it ideal for busy days or as a special dinner for your loved ones. Whether you are looking for a filling vegetarian meal or simply craving a tasty rice dish, Tofu Pulao ticks all the boxes. Packed with flavor, protein, and fiber, it’s sure to become a favorite in your kitchen!
Try this delightful Tofu Pulao for your next family meal and enjoy the perfect balance of flavor, texture, and nutrition!
