Healthy Tofu Stew

by varsha_bachulal

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A simple and subtly spiced Healthy tofu stew has tofu and veggies as ingredients,. A protein rich stew recipe, the tofu stew is tasty, quick and an excellent meal side dish with breads of choice.

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Healthy Tofu Stew recipe - How to make Healthy Tofu Stew

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Preparation Time: 20 minutes Cooking Time: 40 minutes Total Time: 601 hours 4
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Ingredients

1/2 cup broken wheat (dalia)
2 cups chopped mixed vegetables (carrot, French beans, zucchini, broccoli, beet root)
1/2 cup sprouted moong (whole green gram) (if available)
8 cloves of garlic (lehsun)
1 tsp fresh ginger (adrak)
3 big sized fresh tomatoes, pureed
1 packet of extra firm tofu (bean curd/ soya paneer), cut into 2" cubes
black pepper (kalimirch) powder and salt to taste
1/2 tsp oil for cooking
1 vegetarian seasoning cube
2 cups water
1 tbsp tomato ketchup
1/2 bunch of spinach (palak), chopped

Method

procedure

Pressure cooker cracked wheat with 1/2 cup water till cooked and for tomatoes till you are able to peel off the skin.
Make puree out of the boiled/steam tomatoes and keep these aside.
In a deep pot,sauté 8 whole gloves of garlic and 1 teaspoon of ginger till golden brown.
Add the chopped vegetables starting which carrot and french beans which takes longer to cook and gradually add other vegetables.
Also add moong dal sprouts ( if available)
Now add boiled cracked wheat( together with the 1/2 cup water that used to boil it) followed by 2 cups of water and tomato puree that was prepared earlier.
Make sure these vegetables are lightly cooked before adding any liquid.
Now add your preferred vegetable/chicken stock cube as well as salt,pepper and tomato ketchup and let this simmer under slow fire for 30 minutes or until these vegetables are almost cooked.every 5-10 minutes,keep stirring the stew.
When the stew is almost done,add the tofu cubes and for another 5- 10 minutes under slow fire.
Garnish with finely chopped spinach.the spinach will easily cook in seconds in the hot stew.

This recipe was contributed by varsha_bachulal on 01 Feb 2005

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Healthy Tofu Stew

Healthy Tofu Stew recipe - How to make Healthy Tofu Stew

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