3 INCREDIBLY EASY PROTEIN-RICH TOFU RECIPES

Tofu is one of the richest vegetarian sources of protein, and a complete one.

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This nutritional powerhouse is not only delicious, but so versatile that it can stand in for a post workout snack or star in a stir-fry supper.

Tofu, or bean curd, is a popular food derived from soya. It is made by curdling fresh soya milk, pressing it into a solid block and then cooling it - in much the same way that traditional dairy cheese is made by curdling and solidifying milk. The liquid (whey) is discarded, and the curds are pressed to form a cohesive bond. A staple ingredient in Thai and Chinese cookery, it can be cooked in different ways to change its texture from smooth and soft to crisp and crunchy.

Nutritive Value:

A 100g of Tofu Contains:
❖ 70 Kcal
❖ 3.5g Fat
❖ 1.5g Carbohydrate
❖ 8.2g Protein
❖ 0.9g Fibre

Tofu Rolls With Tomato Dip/Sauce

❖ Prep Time: 18 Min
❖ Cook Time: 45 Min
❖ Total Time: 1 Hour 3 Min
❖ Yield: 4 Servings
❖ Serving Size: 1 Plate

Ingredients For Pancake
❖ 120 gms Wheat flour
❖ 68 gms Egg white
❖ Salt to taste

Ingredients For Filling
❖ 100 gms Hard tofu (grated)
❖ 60 gms Potatoes (boiled and mashed)
❖ 30 gms Green peas (boiled and mashed)
❖ 30 gms Carrots (grated)
❖ 15 gms Cabbage (finely chopped)
❖ 5 gms Flax seeds (roasted alsi)
❖ 1.25 gms Chaat masala
❖ 5 gms Garam masala
❖ 1.25 gms Chilli powder
❖ 3.75 gms Amchur powder
❖ Salt to taste.

Ingredients For Sauce/Dip
❖ 250 gms Tomato puree
❖ 15 mgs Curd (beaten)
❖ 5 gms Oil
❖ 30 gms Coriander leaves
❖ 2.5 gms Kasoori methi (dried fenugreek leaves)
❖ 2.5 gms Garam masala
❖ 1.25 gms Red chili powder
❖ Salt to taste
❖ Water

Instructions To Prepare The Sauce

Heat oil in a skillet