Tofu is eaten more for its nutrition than its taste because it doesn’t have its own flavour. This is a good thing as it can be added to any recipe without spoiling the original taste. Despite its versatility, the reason it’s not as popular in India as noodles or soy sauce is that most people are strangers to its benefits.

At a glance: Health benefits of tofu

• It is a low-calorie food—100g tofu has 76kcal of energy in contrast to paneer, which provides around 250kcal of energy.
• It is rich in high-quality protein—100g provides about 8.1g of protein.
• It is easy to digest and also suits those with lactose intolerance.
• It is rich in calcium—100g tofu almost serves 10 – 15 per cent of one’s daily calcium requirement.
• It has isoflavones that help women battle against menopausal symptoms and breast cancer, and men against the risk of prostate cancer.

Keep it fresh

Tofu is available as water-packed or vacuum-packed. If you get the water-packed variety, rinse it thoroughly before cooking. Also change the water daily to keep it fresh. Whichever variety you buy, once you open it, refrigerate it and finish it off within 3 – 4 days or before the expiry date. Also, don’t buy if it smells sour.

TOFU RECIPES

Tofu Gobi Pepper…in its many avatars

Serves 2

Try these different variations of the same recipe to enjoy tofu in its many forms

Ingredients

• Tofu: 1 cup, grated
• Cauliflower [gobi]: 1 cup, grated
• Green peppers [capsicum]: ¼ cup, grated
• Onions: ½ cup, finely chopped
• Red chilli powder [paprika]: ¼ tsp
• Light olive oil: 1 tsp
• Salt: To taste

Tofu gobi wrap

Preparation method

1. Heat olive oil in a pan. Add chopped onions and sauté till they turn translucent. Add grated cauliflower, grated green pepper and salt
2. Stir fry for 4 – 5 minutes and cover. Cook for 2 – 3 minutes till the peppers are cooked. Add the grated tofu and chilli powder. Stir fry for another 3 – 4 minutes till all the vegetables are cooked and come together like a thick filling. Switch off stove
3. Use this as a filling in parathas with mint chutney or in pita breads with hummus.

Tofu Burgers

Preparation method

Make the tofu filling as described above, but with a small difference—add a cup of boiled potatoes to the filling. Mix Well and make into patties. Dip the patties in bread crumbs and shallow fry them. Make burger using these patties with lettuce, tomatoes and onion slices.

Tofu Appams

Preparation method

Prepare the tofu gobi mix as usual and beat an egg into it. as described above, but with a small difference—add a cup of boiled potatoes to the filling. Pour this mixture into appam maker and let it cook on both sides. Serve as spicy egg appams with ketchup.

Tofu tortilla pinwheels

Preparation method

Make the patties like you make for the burgers. Now, spread one tortilla with a light layer of sour cream. Arrange slices of avocado, green peppers, onions, lettuce, cucumbers and the chopped tofu patties. Sprinkle with shredded cheese, roll the tortilla, slice it into 3 – 4 small portions and serve them as pinwheels.

Tofu fried rice

Additional ingredients

• Light olive oil: 1 tbsp
• Red chilli powder: ½ tsp
• Soy sauce: ½ tsp
• Brown rice: Cooked and cooled

Preparation method

1. Prepare the tofu-gobi mix and keep aside
2. Heat olive oil in a wok and add the red chilli powder, when it sizzles
3. Add the cold cooked rice and toss. Once the rice is coated with the red chilli powder, add the tofu-gobi mixture and toss well again
4. Pour soy sauce on top, garnish with green onions and serve hot.

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Dal ka shorba (lentil soup)

Number of Portions: 2
Preparation Time: 10 minutes
Cooking Time: 20 minutes

Ingredients

• ½ cup arhar dal [yellow lentil]
• ¼ cup red masoor dal [split red lentil]
• 1 tsp turmeric
• 2 tbsp canola oil
• ½ tsp hing
• 2 sprigs curry leaves
• 2 tsp mustard seeds
• ¼ cup onion sliced
• 6 garlic pods
• 1 tbsp madras curry powder
• 1 ½ tbsp tamarind paste
• 2 tbsp chopped fresh coriander

Preparation method

1. Mix both dals and wash thoroughly. Add water and boil. Add turmeric and boil until dal is completely mashed.
2. In separate pan, heat oil and add hing mixed with 2 tbsp of water. Add mustard seeds and curry leaves. Add sliced onion and garlic pods. Sauté on low heat. Add madras curry powder. Sauté on low heat and then add mashed dal and cook for five minutes.
3. Add tamarind paste and garnish with fresh coriander leaves.

The post Nutritious and tasty Dal Ka Shorba (Lentil Soup) appeared first on Complete Wellbeing.

Serves 4

Ingredients

• 

  4 garlic cloves – chopped

• 1 small onion – chopped roughly
• 1 carrot – chopped
• 1 small beetroot – chopped
• 1 tomato – chopped
• Half bottle gourd – chopped [doodhi]
• Handful of coriander and mint leaves
• ½ tsp oil
• Salt and pepper – as per your taste

Preparation method

1. Heat oil in the pressure cooker or pan, add the garlic. When it browns slightly and gives off an aroma, add onion and sauté. Garlic adds a lot of flavour to the soup, so don’t skip it.
2. Next add all the other ingredients, including salt and pepper. Sauté well for 1-2 minutes. If you are making this in a pan, add steamed vegetables instead.
3. Then add two cups water, close the pressure cooker and cook on medium flame for 10 minutes or 5-6 whistles. For pan, cover and cook for 10 minutes.
4. After the steam is released, cool the vegetables and then blend the mix in a blender.
5. Transfer back to the dish, heat it, check seasoning and serve hot.

For thickness, add a small potato instead of adding flour. You can also add a dash of lemon juice for a tangy flavour.

The post A delicious no-fuss vegetable soup recipe appeared first on Complete Wellbeing.

Broccoli patties are easy to make and go well with tomato ketchup, mint dip or chutney.

Ingredients

• 1 cup shredded broccoli
• ⅓ cup boiled and mashed potato
• ¼ cup finely chopped onion
• 1 finely chopped green chilli
• ¾ tsp ginger garlic paste
• ¼ tsp turmeric powder
• ½ tsp chilli powder
• ½ tsp garam masala powder
• Pinch of salt
• Bread crumbs or gram flour as needed
• Oil for shallow frying

Preparation method

1. In a bowl, mix together all the ingredients. Use your hands to make palm-sized patties from the mixture.
2. If the mixture seems too wet, then add some more gram flour or bread crumbs. The mixture should not be too dry or wet.
3. Heat oil in a tava or pan. Then shallow fry the patties on both sides till they are golden brown.
4. Serve hot.

This recipe first appeared in the November 2015 issue of Complete Wellbeing.

The post Broccoli patties with a hint of garam masala (and lots of good health) appeared first on Complete Wellbeing.

Top 8 reasons to eat quinoa

It is a complete protein: Most plants provide incomplete protein, thus they need to be consumed in combination with other foods to make it a complete and a higher quality protein. Unlike other grains, quinoa provides us with nine essential amino acids. Our body needs these amino acids to build up tissues and perform vital functions. An alternative to milk, meat and eggs, quinoa is a delightful choice for vegetarians and vegans. Dull hair, brittle nails, loose skin, sluggishness are the things of past when you have your very own saviour quinoa.

It’s gluten-free: Those who are gluten intolerant could make quinoa their companion as it is an alternative to wheat, barley and oats. It can be a part of your meal if you are on a coeliac diet.

Pumps up your iron: Quinoa is the richest source of iron among grains. A fine choice for those who are iron deficient, it fills up 37 per cent of your daily iron intake. Getting enough iron is crucial especially for athletes, pregnant women and vegetarians as low levels may cause fatigue and decreased immune system function.

Provides tummy friendly fibre: It contains almost twice as much fibre as most other grains making it a healthy choice. It keeps your guts happy and acts as a natural laxative. The fibre in quinoa may have promising results in the management of type 2 diabetes. It keeps you feeling satiated for longer periods of time which may help in weight loss. Keep in mind, regular quinoa intake is directly proportional to regular bowel movements.

Packed with calcium and potassium: Being easily digestible, it is a good choice for seniors who need calcium based foods for healthy bones and teeth. It’s also good for vegans, since they consume plant foods only. Calcium plays a central role in controlling blood pressure and easing premenstrual symptoms. New studies indicate that unused dietary calcium may help to prevent colon cancer.

This staple food of Incan culture, has an abundant amount of potassium. From balancing the pH of your body, to proper muscle growth, healthy nervous system and optimal brain function, potassium does wonders for you. Post a stressful workout, replenishing your potassium stores is essential. All the banana haters, you have a substitute now.

B vitamin is in: Vitamin B and folic acid is adequately needed especially among women of child-bearing age to reduce the risk of birth defects. Quinoa provides a bountiful supply of folic acid which is crucial to both children and adults to produce healthy red blood cells and prevent anaemia. It also improves memory.

Kinds of quinoa

There are over 120 species of quinoa but only three main varieties are cultivated; white or ivory, black and red. The white quinoa tastes similar to white rice, while red quinoa is more nuttier and crunchier. The black one has a bit earthy and sweet flavour. This magical seed is also available commercially in the form of flour, breakfast flakes, pasta and salad leaves.

Quinoa is notably visible in the health food section of various supermarkets or a local health food store. Due to its high oil content, quinoa should be stored in the fridge or freezer in an airtight container to avoid becoming rancid.

Hailed by nutritionists, this health giving grain also acts as a pre-biotic, meaning it promotes the growth of healthy bacteria in our intestines. More the healthy bacteria, more the chances we have to combat dreadful diseases and infections.

Protein packed quinoa salad

You will need

• 1 cup uncooked quinoa, well rinsed
• ⅓ cup diced onions
• 1 cup cooked black beans, rinsed if canned
• ½ cup cooked corn
• ⅓ cup chopped walnuts
• ½ cup chopped fresh cucumber
• ½ cup chopped tomatoes
• Salt to taste
• 2 tbsp olive oil

How to prepare

Put the rinsed quinoa, salt and water into a pan and bring it to boil. Cover and simmer for about 10 –15 minutes until the quinoa absorbs all the water. Remove from heat and let it sit for five minutes. Mix the cooked black beans, corn kernels, tomatoes, cucumber, onions, walnuts and oil into a large bowl. When the quinoa has cooled, mix it into the bean mixture. Dress it up with lime juice, salt, ground pepper and chopped fresh parsley. Serve at room temperature.

Keen to eat Keen-Wah?

Incorporating quinoa is never troublesome. Here are some brilliant ways to include it in your diet.

Breakfast basket: Opt for cooked quinoa as your morning breakfast cereal, mixed with fresh fruits or dried fruits along with skimmed milk. To add some zing, mix in some crunchy nuts and seeds.

Pick-o-pasta: Gluten free pasta is a delightful choice for vegans. Quinoa pasta with added veggies delivers fine texture and flavour, and is just as satisfying and tasty as traditional wheat pasta.

Shipping through dessert: An alternate to rice pudding, quinoa can be blended with milk, nuts and fruits to make it a complete energy rich treat!

Happy sprouting: Sprouting increases nutrient quality of the food and makes it easy to digest. Sprouting quinoa takes just 2 – 4 hours in comparison to 8 – 12 hours required for other grains. Quinoa sprouts can be added to salads, sandwiches, wraps or could be relished by itself.

Go baking: Quinoa flour can be used to prepare healthy cookies, muffins and cakes. Its slightly sweet and nutty flavour, it tastes great and also adds lightness to baked goods without using white flour.

Add it to your next shopping list and get ready to plunge into the deep ocean of good health.

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