Tofu without soya or paneer, made from three everyday legumes.
In this episode of Nutrition from Your Kitchen, Vineela Kondapalli shows how to make tofu from black chana, rajma and white chana (kabuli chana). You blend the cooked legumes, cook the blend, let it set, and cut it into cubes. She says it is high in fiber and keeps you full for hours, and that the full serving gives at least 18 grams of protein.
Ingredients:
– Black chana
– Rajma
– White chana
– A little water, for blending (she says not to use much)
– 2 teaspoons oil
– Red, green and yellow capsicum
– Onion
– Salt
– Greek yogurt, to dip into
How to make it:
1. Pressure cook the black chana, rajma and white chana, each for about 5 whistles, until very soft.
2. Blend each one separately with only a little water.
3. Cook the blend, let it set, then cool it in the fridge and cut it into cubes.
4. Heat 2 teaspoons of oil and saute the red, green and yellow capsicum and onion with a little salt.
5. Add the tofu cubes and toss them with the vegetables.
6. Serve with Greek yogurt on the side as a dip. She says the yogurt adds protein and good bacteria.
This video is general nutrition information and not medical advice. The protein figure is Vineela’s estimate for the amounts she uses. If you have diabetes, a digestive condition or another medical condition, or take medication, check with your doctor or dietitian before changing your diet. Legumes can cause gas for some people, so add them gradually if you aren’t used to them. Check for dairy allergies before serving with yogurt.
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