Tofu Brown Rice Pulao
Tofu Brown Rice Pulao is a healthy and filling dish that combines protein-rich tofu with fiber-packed brown rice and a medley of vegetables and spices. It’s ideal for weight loss as it’s low in calories and has a low glycemic index, keeping you full longer. It's perfect for lunch or dinner, and it is suitable for vegan and gluten-free diets.
Nutrition Facts
Per serving
Energy
167 kcal
Protein
7 g
Carbs
27 g
Fat
2 g
Fiber
3 g
Ingredients
Cumin seeds
1 tsp (3g)
Cloves
1 tsp (3g)
Olive Oil
1 tsp (5g)
Cinnamon Stick
1 number (2g)
Fresh Coriander Leaves (chopped)
1 tsp (5g)
Common Salt
0.5 tsp (3g)
Red Onion
1 cup, sliced (80g)
Carrot
1 cup, sliced (100g)
Cardamom, green
2 small (1g)
Plain Water
1 medium cup (250g)
Rice, raw, brown
0.5 cup (100g)
Green Bell pepper
1 small cup (100g)
Tofu (Mooz)
0.5 cup, cubed (100g)
Instructions
Preparation
Brown rice should be soaked for 30 mins prior to cooking.
Cooking Steps
Heat oil in a pressure cooker over medium heat. Add cumin seeds, cloves, green cardamom pods, cinnamon stick. Saute for a few seconds until fragrant.
Add onions and sauté for 2-3 minutes until they turn translucent.
Add carrots and capsicum. Saute for 2-3 minutes until they soften.
Add cubed tofu and sauté for 1-2 minutes until they turn golden brown.
Drain the soaked brown rice and add it to the pressure cooker. Mix well, ensuring the rice is coated in the masala.
Add 2 cups of water and salt to taste. Mix well.
Close the lid of the pressure cooker and cook on high flame for 1 whistle. Reduce the flame and cook for another 10-12 minutes.
Turn off the heat and let the pressure release naturally.
Garnish with fresh coriander leaves and serve hot.