20 Healthy Salads #5 Pan Grilled Tofu Salad

Pan Grilled Tofu Salad



Ingredients:

Tofu - 200 gm
Broccoli florets - 1/2 cup
Corn kernels - 1/2 cup
Red bell pepper - 1/2 cup
Yellow bell pepper - 1/2 cup
Tomato (deseeded cubed) - 1/2 cup
Garlic (minced) - 2-3 cloves
Onion (cubed) - 1 (medium size)
Lemon juice - 1 tbsp
Jaggery powder - 1 tsp
Oregano - 1 tsp
Red chilli flakes - 2 tsp
Salt - 1 tsp or as per taste
Oil - 4 tsp
Turmeric powder - 1/4 tsp

Method:

1. Add broccoli florets, corn kernels in a colander and place it on a pan of boiling water and steam for 5-7 minutes
2. In a small bowl mix juice of lemon, jaggery powder, 1/2 tsp oregano, 1/2 tsp red chilli powder, pinch of salt for dressing
3. Cut Tofu lengthwise
4. In a bowl add 2 tsp oil, 1 tsp red chili powder, turmeric powder, 1/4 tsp salt
5. Coat tofu pieces nicely in this marination of spices and oil
6. Heat a pan
7. Add tofu pieces and grill from both sides on low flame
8. Take them out in a plate and keep aside
9. In the same pan heat 2 tsp oil 
10. Add minced garlic, onion
11. Stir fry for few seconds
12. Now add steamed broccoli florets, corn kernels
13. Add red bell peppers, yellow bell peppers and saute
14. Add tomato cubes and stir fry for a while
15. Add 1/2 tsp salt, 1/2 tsp red chili flakes, 1/2 tsp oregano and mix nicely
16. Place some salad greens in a serving plate or bowl
17. Transfer the stir-fried veggies
18. Cut tofu into small cubes and add to salad
19. Add dressing before serving.
20. Mix and enjoy
21. You can serve the salad warm immediately or may serve it cold. Either way it tastes good.
22. If serving to guests, then keep the dressing aside so that each person can add the dressing in their salad as per their choice. If dressing is added earlier and kept for a while, the veggies may lose water and lose their crunch.



Comments

Post a Comment

Popular posts from this blog

Phare | Phale | Rice & Urad Dal Snack | फरे | फले | चावल उड़द दाल व्यंजन

Image
Phale  | Rice & Urad Dal Snack Ingredients: Rice Flour - 2 cup Salt - 2 tsp Oil - 3 tbsp Urad Dal - 1/2 cup Ginger - 1 tbsp (grated) Green Chilly - 2 (finely chopped) Cumin seeds - 1/2 tsp Red Chilli Powder - 1/2 tsp Coriander Powder - 1 tsp Fennel Powder (Saunf Powder) - 1 tsp Amchur Powder - 1 tsp Hing (Asafoetida) - 1/4 tsp Oil for deep frying Method: 1. Rinse the dal a couple of times and then soak in enough water for 3-4 hours 2. Grind the soaked dal to a coarse paste without adding water 3. Heat 1 tbsp Oil in a pan and add cumin seeds and hing & let them sizzle 4. Now add grated ginger and green chilly 5. Saute till the raw aroma of ginger goes away 6. Lower the flame and add coriander powder, red chilli powder, fennel powder 7. Mix well 8. Add the dal paste 9. On low flame mix dal and masala 10. Add 1 tsp salt and mix 11. With frequent stirring, cook till it thickens and dries a bit 12. Let the filling cool 13. Mix 1 tsp salt in Ri...
Read more

Winter Special Healthy Carrot Spinach Tomato Soup | पौष्टिक गाजर पालक टमाटर का सूप

Image
Healthy Carrot Spinach Tomato Soup Ingredients: Spinach - 250 gm Carrot - 200 gm Tomato - 250 gm Ginger - 2 tbsp (grated) Salt - 1 tsp Roasted Cumin Seed Powder - 1 tsp Crushed Black Pepper - 1/2 tsp Desi Ghee - 1 tsp Method: 1. Wash and chop Spinach leaves 2. Peel, wash and chop the carrots 3. Wash and chop the tomatoes 4. Boil spinach, carrots, tomatoes and ginger in 1 cup water for 3 whistles in cooker 5. Let the boiled vegetables cool 6. Blend the boiled vegetables nicely 7. Heat desi ghee and add cumin powder 8. Add blended vegetables and 2 cup water 9. Add salt and simmer for 5 minutes 10. Serve hot and healthy soup sprinkled with crushed black pepper 11. You can also enjoy the Soup with bread croutons or bread sticks पौष्टिक गाजर पालक टमाटर का सूप सामग्री: पालक - २५० ग्राम गाजर - २०० ग्राम टमाटर - २५० ग्राम  अदरक - २ बड़े चम्मच (कसी हुई) नमक - १ छोटा चम्मच भुना जीरा पाउडर - १ छोटा चम्मच कुटी काली मिर्च - १/२ छोटा चम्मच देसी घी - १ छोटा...
Read more

Aloo Pyaz Kadhi | आलू प्याज़ कढ़ी

Image
Aloo Pyaz Kadhi Ingredients : Besan (Gram flour) - 2 tbsp Curd - 2 cup or Chhachh - 4 cup Onion (Sliced lengthwise) - 1 cup Potato (Sliced lengthwise) - 1 cup Green chillies (finely chooped) - 2 Fenugreek (methi) seeds - 1/2 tsp Mustard seeds - 1/2 tsp Cumin seeds - 1/2 tsp Dry red chillies - 2 Hing (Asafoetida) - 1/4 tsp Curry leaves - 6-7 Salt - 1.5 tsp or as per taste Turmeric powder - 1/2 tsp Mustard Oil - 2 tbsp Desi ghee - 2 tsp Coriander leaves for garnishing Method : 1. In a kadahi heat oil 2. Lower the flame and add fenugreek seeds, cumin seeds, hing 3. Once they splutter add chopped onion slices and stir  4. Add green chillies and stir till onion becomes transparent 5. Add potato slices and stir for a while  6. Add 1/2 tsp salt and mix nicely 7. Cover it and let it cook till potato becomes soft 8. Add besan, 1 tsp salt, turmeric powder, curd / chhachh in a mixer jar and blend to get a smooth mixture 9. When potatoes have become soft, add besan mixture and give it a m...
Read more