Tofu Biryani
Total time: 40 minutes
Serves 8
5.3 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
1 ½ cups - Brown rice, long-grain, uncooked
3 cups - Water
1 - Onion, raw, diced
½ cup - Yogurt, vanilla, low fat
300g - Firm Tofu, cut into cubes
½ cup - Green peas, frozen
1 cup - Red capsicums, raw, diced
1 cup - Green capsicums, raw, diced
2 - Green chilies, raw, chopped
½ tb - Ginger paste
6 cloves - Garlic, raw, minced
1 tsp - Cumin powder
1 tsp - Turmeric
½ tb - Chili powder
1 tsp - Garam masala
1 tb - Vegetable oil
1 leaf - Bay leaf
1 tsp - Cumin seeds
2 tb - Coriander (cilantro) leaves, raw, chopped
⅛ tsp - Salt
UTENSILS
Pot with lid, Pan with lid, Bowl, Chopping board, Knife
INSTRUCTIONS
1. Soak the rice for 30 minutes then drain the excess water. Keep it aside. Boil 3 cups of water in a pot and add the rice. Boil the rice until it is almost done. Keep aside.
2. In a bowl, add the yogurt, chili powder, salt, cumin powder, coriander powder, garam masala, turmeric powder and ginger paste. Mix well.
3. Add the tofu, red bell pepper, and green bell pepper. Coat them with the spices paste. Keep it aside.
4. Heat a pan over medium heat. Add the cooking oil.
5. Add the bay leaf and cumin seeds. When the seeds begin to crackle, add the minced garlic. Sauté for 30 seconds.
6. Add the diced onion and frozen peas. Fry until the onion becomes translucent.
7. Add the marinated tofu. Stir to mix well. Cook for 5 minutes.
8. Add the boiled rice and mix well with the rest of the ingredients. Cover the pan for 10 minutes.
9. Garnish with coriander leaves and serve.
NUTRITION INFORMATION (PER SERVING)
1 serving = about 168g
Energy (kcal)
240.3
Carbs (g)
32.0
Proteins (g)
10.1
Fats (g)
7.0
Fibre (g)
5.3