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Chole Tofu Curry

VIEWS 159
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Energy (kcal) - 180

Protein (g) - 8

Carbohydrate (g) - 22

Fat (g) - 5

Khyati's Health-O-Meter Says:

A simple preparation of chole and tofu curry.  Chole is a good source of low-fat, high-fiber, protein, and folate. Tofu is gluten-free and low in calories. It contains no cholesterol and is an excellent source of iron and calcium. The mix of spices gives the dish a chatpata taste. And also, fresh coriander gives it an enhancing flavor. It is a wholesome recipe with taste and nutrients. 

INGREDIENTS:
  • Chole [chickpeas soaked overnight and drained] - 25 g
  • Tofu – 25 g / Paneer - 40 g
  • Oil - ½ tsp
  • Ginger Garlic Paste - ¼ tsp
  • Onion (sliced) - 1 small
  • Tomato [pureed] - 1 medium 
  • Coriander powder - ¼ tsp
  • Red Chilli powder - ¼ tsp
  • Turmeric powder - a pinch
  • Garam masala - ¼ tsp
  • Dried Mango Powder - a pinch
  • Salt - to taste
  • Water – as required
  • Fresh coriander - 2 tsp
DIRECTIONS:
Step 1 Heat oil in a kadhai, add ginger and garlic, mix and sauté for 2 minutes. Add onions, mix and sauté for 4-5 minutes. Step 2  Add tomato puree, coriander powder, red chilli powder, turmeric powder, garam masala powder, and salt. Mix well and cook for 3-4 minutes Step 3 Add chickpeas, tofu and water, mash the chickpeas a little with the back of the ladle and mix well and cook for 4-5 minutes. Step 4  Finely chop coriander sprigs and add. Mix well and bring to a boil. Add dried mango powder and mix well. Bring to a boil once again. Step 5 Switch off the heat, transfer the curry into a serving bowl and serve hot. Step 6 Instead of tofu, feel free to use low-fat paneer as mentioned in the ingredients
Recipe Category:
Dals Kadhis And Pulses
Recipe Title:

Chole Tofu Curry

Recipe Views:
159
Recipe Type:
vegan
Recipe Kcal:
180

Energy
(kcal)

8

Protein
(g)

22

Carbohydrate
(g)

5

Fat
(g)

Khyati's
Health-O-Meter Says:

A simple preparation of chole and tofu curry.  Chole is a good source of low-fat, high-fiber, protein, and folate. Tofu is gluten-free and low in calories. It contains no cholesterol and is an excellent source of iron and calcium. The mix of spices gives the dish a chatpata taste. And also, fresh coriander gives it an enhancing flavor. It is a wholesome recipe with taste and nutrients. 

INGREDIENTS:
  • Chole [chickpeas soaked overnight and drained] - 25 g
  • Tofu – 25 g / Paneer - 40 g
  • Oil - ½ tsp
  • Ginger Garlic Paste - ¼ tsp
  • Onion (sliced) - 1 small
  • Tomato [pureed] - 1 medium 
  • Coriander powder - ¼ tsp
  • Red Chilli powder - ¼ tsp
  • Turmeric powder - a pinch
  • Garam masala - ¼ tsp
  • Dried Mango Powder - a pinch
  • Salt - to taste
  • Water – as required
  • Fresh coriander - 2 tsp
DIRECTIONS:
Step 1 Heat oil in a kadhai, add ginger and garlic, mix and sauté for 2 minutes. Add onions, mix and sauté for 4-5 minutes. Step 2  Add tomato puree, coriander powder, red chilli powder, turmeric powder, garam masala powder, and salt. Mix well and cook for 3-4 minutes Step 3 Add chickpeas, tofu and water, mash the chickpeas a little with the back of the ladle and mix well and cook for 4-5 minutes. Step 4  Finely chop coriander sprigs and add. Mix well and bring to a boil. Add dried mango powder and mix well. Bring to a boil once again. Step 5 Switch off the heat, transfer the curry into a serving bowl and serve hot. Step 6 Instead of tofu, feel free to use low-fat paneer as mentioned in the ingredients
Recipe Title: Chole Tofu Curry
Recipe Category: Dals Kadhis And Pulses
Recipe Views: 159
Recipe Type: vegan
Recipe Kcal:

Energy 180 (kcal), Protein 8 (g), Carbohydrate 22 (g), fat 5 (g).





Khyati's
Health-O-Meter Says:

A simple preparation of chole and tofu curry.  Chole is a good source of low-fat, high-fiber, protein, and folate. Tofu is gluten-free and low in calories. It contains no cholesterol and is an excellent source of iron and calcium. The mix of spices gives the dish a chatpata taste. And also, fresh coriander gives it an enhancing flavor. It is a wholesome recipe with taste and nutrients. 

INGREDIENTS:
  • Chole [chickpeas soaked overnight and drained] - 25 g
  • Tofu – 25 g / Paneer - 40 g
  • Oil - ½ tsp
  • Ginger Garlic Paste - ¼ tsp
  • Onion (sliced) - 1 small
  • Tomato [pureed] - 1 medium 
  • Coriander powder - ¼ tsp
  • Red Chilli powder - ¼ tsp
  • Turmeric powder - a pinch
  • Garam masala - ¼ tsp
  • Dried Mango Powder - a pinch
  • Salt - to taste
  • Water – as required
  • Fresh coriander - 2 tsp
DIRECTIONS:
Step 1 Heat oil in a kadhai, add ginger and garlic, mix and sauté for 2 minutes. Add onions, mix and sauté for 4-5 minutes. Step 2  Add tomato puree, coriander powder, red chilli powder, turmeric powder, garam masala powder, and salt. Mix well and cook for 3-4 minutes Step 3 Add chickpeas, tofu and water, mash the chickpeas a little with the back of the ladle and mix well and cook for 4-5 minutes. Step 4  Finely chop coriander sprigs and add. Mix well and bring to a boil. Add dried mango powder and mix well. Bring to a boil once again. Step 5 Switch off the heat, transfer the curry into a serving bowl and serve hot. Step 6 Instead of tofu, feel free to use low-fat paneer as mentioned in the ingredients

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Chole Tofu Curry - BY KHYATI RUPANI

10 FEB 2018
VIEWS 159
COMMENTS 0

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