Protein Indian Stir Fried Rice (Vaghaarelo Tofu Rice)

Macros

P 22

F 9

C 22

CAL 257

*these macros include the greek yogurt

Serving Size

1 portion

Time

30 minutes

*easy to meal prep and reheat for the whole week!

*If you need, you can refer to any recipe for Vagharelo Bhaat for more tips (just don’t use oil, potato, and add veggies, and shredded tofu :)

Ingredients

• 150g extra firm tofu

• 45g basmati rice (dry weight)

• 45g non fat plain Greek yogurt

• Red bell pepper

• Spinach or kale

• Yellow onion

• Green chili pepper

• Asafoetida | Hing (optional)

• Curry | Bay  leaves

• Cumin seeds

• Mustard seeds

• Cilantro (optional garnish)

• Garlic (optional)

• Ginger paste

• Lemon juice

• Red chili powder

• Turmeric

• Salt

• 0 cal cooking spray

Directions:

1. PREPARE THE TOFU: Drain and squeeze excess water from tofu. Shred the tofu using a kitchen grater. Saute the grated tofu in a separate pan with cooking spray. Set aside.

2. PREPARE THE RICE: Cook the basmati rice. (If you have leftover rice that is pre-cooked that is ideal). 

3. VAGHAAR | TEMPER THE SPICES: Heat cooking spray  in a large pan or pot. Add the mustard seeds and let them splutter. Add the cumin seeds, asafoetida, and curry leaves. Sauté for a few seconds until fragrant. Add minced garlic and green chili. Sauté for a few seconds until fragrant.

4. SAUTE THE VEGETABLES: Add diced onions and bell peppers to the pan. Saute until onions are translucent. Saute chopped spinach or kale (you can saute this separately since it might release extra water. Then add to the onions and peppers).

5. Add rice and tofu and stir in the spices to taste. Gently toss and cook, allowing flavors to meld.

6. Taste and add any additional spices to taste, like lemon juice. 

7. Garnish with chopped cilantro. 

8. Serve this hot dish with a bowl of greek yogurt, a glass of greek yogurt chaas, greek yogurt raita, a fresh salad, or kachumbar (tomato, cucumber salt & cumin powder). Enjoy!