3 Incredibly Easy Protein-Rich Tofu Recipes

1. Tofu Rolls With Tomato Dip/Sauce

Prep time:

• 18 Min

Cook time:

• 45 Min

Total time:

• 1 Hour 3 Min

Yield:

• 4 servings

Serving size:

• 1 Plate

Ingredients:

For Pancake

• 120 gms Wheat flour
• 68 gms Egg white
• Salt to taste

For Filling

• 100 gms Hard tofu (grated)
• 60 gms Potatoes (boiled and mashed)
• 30 gms Green peas (boiled and mashed)
• 30 gms Carrots (grated)
• 15 gms Cabbage (finely chopped)
• 5 gms Flax seeds (roasted alsi)
• 1.25 gms Chaat masala
• 5 gms Garam masala
• 1.25 gms Chilli powder

3.75 gms Amchur powder

• Salt to taste.
  

  For Sauce/Dip

• 250 gms Tomato puree
• 15 mgs Curd (beaten)
• 5 gms Oil
• 30 gms Coriander leaves
• 2.5 gms Kasoori methi (dried fenugreek leaves)
• 2.5 gms Garam masala
• 1.25 gms Red chili powder
• Salt to taste
• Water

Instructions:

Water

• Mix all the ingredients under Filling.

For the pancake

• Take egg whites in a bowl, beat lightly and add the wheat flour spoon by spoon.
• Mix the flour thoroughly into the egg whites to get a dosa batter consistency.
• Heat a non stick pan and pour ladle full of the batter into the pan.
• Spread the batter thinly and let the bottom cook. Flip over and let the other side cook.
• Turn the pancakes once more and place the filling roll in the centre. Roll the sides over like a Frankie. Seal the roll with a toothpick.
• Repeat with the rest of the dough and filling.

To prepare the sauce

• Heat oil in a skillet
• Add cumin seeds and allow it to crackle.
• Then add tomato puree and as much water as desired to get a gravy consistency.
• Mix well.
• Add all the remaining sauce ingredients except curd.
• Remove the skillet from fire.
• Allow to cool slightly, then add the curd.
• Pour the sauce over the tofu rolls or serve in a separate bowl as a dip.

Nutritive Information:

• Calories: 210 kcals
• Fat: 3.3 gms
• Protein: 11 gms
• Carbohydrates: 34 gms

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.