Indian Style Tofu

By Nmami Agarwal     26-Sep 2018

Indian Style Tofu

Need something nutritional in short time? Here comes this Indian Curried Tofu which is easy to prepare and takes hardly 40-45 minutes to be served on your table, after you thought of preparing it. Its mouth-watering appearance and aroma will not let your taste buds rest until you have it.
Not only the nutritional content of the treat is taken care of but also the ingredients are chosen such that it doesn’t hurt people with diabetics.

Nutritional content:

Tofu: Tofu is a food prepared by pressing coagulated soy milk to shape it as cubes. It contains an almost negligible amount of fat, but a great amount of protein. Furthermore, it has very low levels of sodium and almost no cholesterol and there are many studies that have shown affirmative gestures that the intake of soy protein lowers blood sugar and insulin levels considerably.

Turmeric: They flood the body with powerful health benefits and is a compulsory attendant of our kitchen for ages. They can lower inflammation and blood sugar levels. Most importantly they give tremendous effort in keeping healthy kidneys in diabetic patients. They are also an important ingredient when comes to combat with depression and cancer.

Garlic: Garlic is low in calories but rich in vitamin C, vitamin B6 and manganese. Active Compounds in Garlic can reduce blood pressure. It is also well known for improving cholesterol levels, which tends to lower the risk of heart disease.

Flax Seeds: It contains magnesium, rich in fibers, and omega-3 fatty acids. It greatly works in regulating the blood sugar levels, improving gut health and insulin sensitivity. Recent few studies have pillared the fact that flax seed plays a protective role against breast cancer, prostate cancer, and colon cancer.

Ingredients:

  • 30 grams of extra firm tofu, cubed
  • 20 grams of small onion, chopped
  • 20 grams of a small tomato, chopped
  • ¼ teaspoon turmeric
  • ¼ teaspoon chilli powder
  • ½ teaspoon coriander powder
  • ½ teaspoon cumin powder
  • ½ teaspoon garam masala
  • 1-2 clove garlic, minced
  • 10 grams of cilantro, chopped
  • 1 teaspoon of lemon juice
  • Salt; according to taste
  • 1 teaspoon of oil
  • 1 teaspoon of roasted flax seeds

Course: Lunch or Dinner
Calories: 128.2 Kcal
Protein: 5.4 grams
Fat: 10.66 grams
Carb: 13.05 grams
Serving: 1

Method:

  • Heat two tablespoons oil in a fry pan (Non-sticky) under medium heat.
  • Put tofu in the pan and fry until sides are lightly browned and skin is getting more firm on outside ~ it takes around 25 minutes.
  • Set the cooked tofu, aside.
  • Put 1 teaspoon of oil in the same pan under medium heat.
  • When the oil is heated enough add the chopped onion and fry until translucent.
  • Mix the chopped garlic and fry it for 30 more seconds.
  • Mix turmeric, chilli powder, coriander, cumin powder and garam masala and fry for a few seconds until fragrance erupts.
  • Now put tomato in the mixture and fry for 2 minutes.
  • Add put the fried tofu to the pan and fry for another 5 minutes or until it gets completely coated with the curried tomato mixture.
  • Take it off the stove.
  • Add salt according to your taste, a squeeze of lemon and top with chopped cilantro and roasted flax seeds.

Over to you:

Take care of yourself and keep nourished with this delicious easy to cook treat. It has all those vitals can help you stay well even if on diabetics without negating the demands of taste buds.

Leave a Reply

Your email address will not be published. Required fields are marked *

3
Nmami Life - Diet & Nutrition
Media Update @idiva
——
It's so easy to put it on, but  so difficult to take it off! Weight management is something that we ALL need to worry about. Our latest article in idiva tells you why.
——
#Coverage #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #energy#EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Innews #Lifestyle #Media #Nutrition #NmamiLifeGirl#Nmami #NmamiAgarwal#NmamiLife #Nutritionist #Print#Published
0
Nmami Life - Diet & Nutrition
Recipe Alert
——
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of

coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple

sweet dish is easy to make yet high in nutrient value.

Nutritional value

Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally

occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric

acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour

¼ fresh coconut

1 tablespoon Jaggery

1 tablespoon desiccated grated coconut

Pinch of cardamom powder

Nuts (optional)

Coconut water (optional)

Calories- 217 kcal

Carbs- 28.6 grams

Protein- 1.9 grams

Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom

powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your

hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for

your near and dear ones.
———
Know more:
1) https://bit.ly/2MZfjJr

2) http://www.nmamilife.com/recipes/

3) Highlights section in BIOS under Recipes
———
#Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Pinaca #Recipe #Recipealert
6
Nmami Life - Diet & Nutrition
Trivia of the Day
——
If you know someone who is, then do share this post with them.
——
#Broccoli #Cauliflower #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Fiber #Fats #Healthyliving #Health #Healthyheart #Hearthealth #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Trivia #Triviaoftheday #Todaytrivia
7
Nmami Life - Diet & Nutrition
Blog Alert
——
Monsoon brings along rain of jubilation which soars one’s vehemence to cloud high, but this finite elation may have adverse effects to your precious locks. During rainfall hair’s chemical structure makes it unusually sensitive to airborne hydrogen, forming bonds, and swells until the smooth cuticle erupts to make them frizzy. Damp hair may lead to many other problems too. Another reason that worsens the problem is the presence of environmental pollutants in rainwater that intensifies the fungal infections on the scalp that weakens roots and causes hair fall. Even if you are not directly exposed to rainfall, still it is a task to dry hair after a shower due to the prevalent humidity.

So, here are some Indian/ Ayurvedic remedies to your rescue! Have a look.

Aloe vera juice
Aloe vera is an ingredient known to make your system clean. It is commonly used in Ayurveda for its innumerable health benefits. It’s high on alkaline properties- vital in balancing the PH levels of your hair which in return stimulates hair growth and strength.

Directions: Aloe vera can be both, consumed and applied so, you can have fresh and homemade aloe vera juice in the morning with lukewarm water. Also, its pulp can be directly applied to the scalp. Apply and leave it for 1-2 hours then rinse it with lukewarm water.

Methi seeds (Fenugreek)
Methi is a miracle herb for promoting hair growth that also adds life to your deadlocks. It’s rich in hormone antecedents which help in revitalizing damaged hair follicle thus, strengthens the hair and adds immunity to prevent damage and breakage of the hair.
——
Know more: 
1) https://bit.ly/2YKTIvq
2) https://www.nmamilife.com/lifestyle/
3) Highlights section in BIOS under BLOGS
———
#Blog #Blogalert #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Eating #Food #Fruits #Functionalfoods #Fitspiration #Healthyliving #Hairfall #Health #Healthgoal #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #Rainyseason #Remedies
6
Nmami Life - Diet & Nutrition
Recipe Alert
——
Amla scientifically called Phyllanthus emblica or more commonly Indian gooseberry. It can be put to innumerable uses like in culinary, shampoos, hair oils and in ayurvedic medicines. This amla churna or powder can be put to many uses like it can be taken with water for wonderful results, make amla tea using this powder, add it to curries, or consume with lemon and honey.

Nutritional Values

Amla has high contents of ascorbic acid (vitamin-c) flavonoids, Ellagic acid and Gallic acid. It helps in reducing blood sugar level in the body. High in digestive fibre content. Prevents hair loss and greying of hair. Helps in curing sore throat and prevents constipation.

Ingredients

200 grams amla

Calories- 116 kcal
Carbs- 27.4 grams
Proteins- 1 gram
Fats- 0.2 gram

Methods

After through washing, cut and dry the amlas in direct sunlight for few days till they are completely dry.

After the juice is evaporated completely, transfer the dried amla in a grinder and blend it coarsely.

Sift the amla powder through a sieve to achieve smooth powder.

Voila! Your home made amla powder is ready.

Store this powder in an airtight container.

Use every day as needed.

Over to you

Amla powder lasts for up to 6 months, so your efforts in this recipe will last for long, providing you with storehouse of nutrients and taking care of your various problems.
———
Know more: 
1) https://bit.ly/2Ky8H3g
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
———
#Amlapowder #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Protein #Recipe #Recipealert
7
Nmami Life - Diet & Nutrition
Myth of the Day
——
Sugar is the real culprit, so always check the labels thoroughly.
——
#diet #dietitian #eatfresh #eathealthy #eathealthyfood #eating #eatright #eattodayfortomorrow #exercise #food #fitspiration #fact #fat #healthyliving #health #healthydiet #healthylifestyle #lifestyle #Label #myth #mythfact #nutrition #nmamilifegirl #nmami #nmamiagarwal #nmamilife #nutritionis #protein
13
Nmami Life - Diet & Nutrition
All the left handed people, raise their hand!
——
#Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #India #Internationallefthandersday #Lifestyle #Lefthandersday #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nurses #Nutritionist

SUBSCRIBE TO OUR NEWSLETTER