Protein Rich Recipes

Tofu bhurji known as Indian Style Tofu scramble is a very tasty and easy vegetarian dish inspired by an egg bhurji recipe. Tofu bhurji is cooked using ingredients such as crumbled tofu, onion, tomato, bell pepper, and spices. It’s vegan, gluten-free and Keto-friendly dish!

Tofu is known as bean curd (soya paneer), it is prepared by coagulating soya milk and then pressing the resulting curds into solid white blocks of varying softness, it can be silken, soft, firm, or extra firm. 

Ingredients

1 tablespoon oil

½ teaspoon jeera (cumin)

One teaspoon ginger grated

2 green chilies finely chopped

01 medium onion finely chopped

medium tomato finely chopped- 1

colored bell pepper diced- 1 cup

Half a tsp haldi

¼ teaspoon red chilli powder

garam masala – ½ tsp

One cup of firm tofu (200 grams)

Salt to taste

2 tablespoons cilantro (coriander leaves)

Few drops of lime juice

Serving 3 people

Method

Firstly, press tofu with some heavy objects for 15-20 minutes. This will drain the excess moisture.

Then, crumble the tofu gently with your fingers and keep it aside.

Besides, heat oil in a pan. Add jeera and let them splutter.

Next, add ginger & green chilies and saute for a few seconds.

Then, add onions and colored bell peppers. Saute them till they are a little soft in texture.

Furthermore, add tomatoes and spices such as turmeric powder, red chili powder, salt, and garam masala.

Well, cook tomatoes till they become soft and mushy.

Then, add crumbled tofu to it. Mix well and cook covered for a few minutes.

Switch off the flame.

Now, add lime juice to the bhurji and garnish with coriander leaves. Mix it a little.

Finally, serve hot & enjoy!

It can be eaten with roti or paratha or used as stuffing for sandwiches.

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Peanut sauce soba with crispy tofu is a simple but satisfying dish. Peanut sauce soba with crispy tofu recipe has, garlic-soy marinated tofu dredged in cornstarch and air-fried until it turns golden brown and crisp. This dish is a source of protein and is filling also. The dish can be served in lunch or dinner meals!

Ingredients

350 gm tofu

3 tbsp canola oil

2 tsp grated garlic, divided

2 1/2 tbsp. low-sodium soy sauce, divided

Three tbsp natural smooth peanut butter

 1 tbsp agave or honey

One tbsp fresh lime juice

1/4 cup hot water

One-fourth tsp grated ginger

1 tsp chilli sauce

1 tbsp toasted sesame oil

2/3 cup cornstarch 

230 gm soba noodles (buckwheat noodles), cooked per package directions

140 gm baby spinach

Serving 4 people

Method

Firstly, take tofu and cut into cubes.

Next, take another bowl and whisk ingredients such as canola oil, half of the garlic, and 1 tablespoon of soy sauce.

Then, transfer one-third to a small baking dish, and coat the bottom evenly. Add tofu to it and pour the above marinade on top. Gently turn tofu to coat then let it sit at room temp for 45 minutes.

Further, in a medium bowl, combine items such as peanut butter, honey, and lime juice with the remaining 11/2 tbsp soy sauce.

Next, whisk it in hot water to emulsify. Whisk in ginger, sriracha, sesame oil, and remaining garlic.

Well, keep it aside.

Moreover, heat the air fryer to 400°F. Now, carefully dredge marinated tofu in cornstarch and coat evenly & shaking off excess. Place tofu in an air fryer basket.

Air-fry them, until golden brown and crisp.

Meanwhile, take a large bowl and toss warm soba noodles (buckwheat noodles) with baby spinach and peanut sauce.

Then, add crispy tofu to it.

Finally, serve & enjoy!

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Egg Keema is basically an Indian Street Food known as keema pav. Egg keema is a dish high in protein.

In this dish, hard-boiled eggs are grated and cooked with Indian spices such as turmeric, garam masala, and coriander powder. This recipe is ready within minutes!. It is an amazing dish for breakfast, lunch, or dinner meal and it is filling for the tummy also.

Ingredients

3 hard-boiled eggs (shredded)

½ cup tomato chopped

Half cup onion chopped

1/4 – 1/2 tsp garlic paste

 Ginger paste ¼ – ½ teaspoon

Garam masala- Half tsp

Tandoori masala – a pinch (optional)

Turmeric powder- a little

Water – as per dish consistency

Red chili powder- 1 tsp

Salt- as per taste

Tempered oil

1 tbsp oil

2-3 whole black peppercorn

Serving 2 people

Method

Firstly, heat oil in a wide bottom pan and then add peppercorns to it.

Then, give them a roast until they slightly pop. Further, add onions to it. Cook them until they turn slightly brown in color.

Once the onions have cooked, add the chopped tomatoes.

Mix well.

Now, add ingredients such as salt, red chili powder, garam masala, tandoori masala, turmeric, ginger, and garlic.

Mix well and cook for about a few minutes. 

Besides this, grate the hard-boiled eggs into the pan then, add a splash of water, and stir.

If you want the consistency a bit more gravy-like then, add a little water to it and adjust the consistency. Do not add too much water to it.

Well, cook on medium-low heat for about a few minutes.

Furthermore, garnish with coriander leaves.

Finally, serve hot and enjoy!

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Pesarattu moong dal dosa is healthy and delicious and it’s Andhra’s special Pesarattu recipe. Pesarattu moong dal dosa is usually eaten as a breakfast dish. Well, there are a number of ways this crisp dosa can be made and the recipe is very simple also. In the Telugu language (the native language of the state), Pesarattu means Attu (dosa) made from Pesalu (Green Gram/Whole Green Moong Dal).

Ingredients

½ cups Whole Green Moong Dal

Half tbsp raw rice

¼ inch ginger

One-fourth green chili

Cumin seeds- Half tsp

Salt as per taste

Little oil

Onion chopped- one-fourth cup

Serving 5 people

Method

Firstly, take a bowl. Wash and soak 2 cups whole green moong & 2 tbsp raw rice with enough water for 4-6 hours or overnight.

Then, drain the water and add it to a blender. Put 1-inch ginger, 1- 1/2 green chilly, and 2 teaspoons cumin seeds also in the blender.

Well, blend into a smooth batter. Sprinkle some water only if needed.

Add salt and mix it well. The consistency of the batter should be thick like in the case of idli batter.

Next, heat a dosa tawa on medium flame and spread the pesarattu batter on it as thin as possible.

Further, drizzle oil all over the pesarattu also sprinkle finely chopped onions on it.

Let it cook on low to medium flame for a longer time till golden brown spots appear on its surface.

Now, gently remove the dosa from the tawa and fold it in half. Repeat the same process with the rest of the batter also.

Finally, serve hot and enjoy!

It can be eaten with Coconut Chutney & Andhra Special Ginger Chutney.

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Thai green curry with tofu recipe is made with homemade Thai green curry paste that can be easily customized with ones favorite veggies and Tofu, a plant-based protein. Thai green curry with tofu is spicy hot and saucy. It is delicious to enjoy with rice or chapati. It contains tofu which is a plant-based protein. Vegans can go for this satisfying dish!

Ingredients

Tofu- 250 gms, diced

2 to 3 chilies red colored and small-sized

1 green chili

One inch ginger

Two – three garlic cloves

¼ cup onions

Little coriander leaves

Lemon grass stalks- 2

02 tsp coriander leaves

01 tsp cumin seeds

Soya sauce- one tsp

¼ tsp lemon zest (optional)

3 tbsp coconut milk (optional)

Green curry-

Oil – Little

Water – Two cups

Cup – 1, coconut milk (Thick)

Basil leaves – 1 few

Salt- as per taste

Vegetables-

French beans- one fourth

Bell pepper- ¼ -1/3 cup

1/3 baby corn

1/3- ½ carrot

Half cup mushrooms

Cauliflower 01 cup

Little coriander leaves

Serving – 4 people

Method

Firstly, take the following chopped items in a mixer-grinder such as- thai red chilies, green chili, coriander leaves, soy sauce, shallots, galangal, lemon grass, kaffir lime leaves, coriander seeds, cumin seeds, and lemon zest.

Then, grind these ingredients to a semi-fine or fine paste without adding water.

Well, if the mixture is too dry, add water and grind the curry paste.

Further, grind to a semi-fine or fine paste.

Next, take tofu and shallow fry them in a pan, till little brown in colour. Once done, keep it aside.

Making Thai Green Curry

Firstly, in a pan heat oil on medium-low heat.

Add the green curry paste. Sauté the paste for 1 minute on low to medium-low heat.

Next, add tofu and chopped mixed vegetables to it.

Further, add 2 cups of water and mix well.

Now, cover and cook till the veggies are almost done. Do not overcook the vegetables.

In addition, add thick coconut milk and mix it well

Also, add salt as required. Mix again

Now, bring the curry to a gentle simmer. At last, add some chopped Thai basil leaves.

Stir it and then switch off the heat.

Garnish with chopped spring onion greens, Thai basil, or a few sliced Thai red chilies.

Finally, serve and enjoy!

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Vegan shahi paneer or shahi tofu is such an amazing recipe. Vegan shahi paneer has all those comforting, rich flavors of a shahi paneer recipe, but made with plant-based tofu and yogurt!

Shahi paneer is called a creamier, sweeter paneer dish, but it is well-balanced with spices to make it really tempting.

Ingredients

250 gm tofu

1 tbsp oil 

2 tbsp butter

One-inch ginger, minced

2 green chilis, chopped

Two green cardamoms, crushed

01 medium onion, sliced

¼ cup cashews

4 medium tomatoes, chopped 

⅓ cup yogurt

½ tsp red chili powder

¾ tsp Kashmiri lal mirch

 Half tsp garam masala

One-fourth tsp ground turmeric

kasoori methi 1 tsp

maple syrup 01 teaspoon

Salt to taste

Serving 4 people

Method

Firstly, cut tofu into the shape of your choice and mix it with a little red chili powder and salt. Keep it aside.

Now, take a pan and add 1 tbsp butter to the pan over medium heat. Then add ingredients such as ginger, green chilis, and ground cardamom (from 2 green cardamoms).

In addition, stir for 1 minute before adding onions. Cook for a few minutes, stirring it frequently until the onion appears translucent in color.

Further, add cashews and tomatoes to it and increase heat to medium-high and cover it with the lid and cook for a few mins.

Stir in between.

Next, turn off the flame let it cool down, and then add yogurt to it. Stir it well and then turn on the flame. Then again stir it. Cook it uncovered for 5 minutes.

After that, remove the pan from the heat. Let it cool slightly.

Then, add ¼ cup water if necessary. Blend the mixture

Take a pan, and add oil to it. Now, take cut tofu and shallow fry it. Fry both sides till they turn light brown.

Besides, take another pan and add 1 tbsp of butter to it on medium-low and fry spices such as red chili powder, kashmiri lal, garam masala, turmeric, and kasoori methi (if using) until fragrant, about 1 minute. 

After that, pour the gravy into the pan containing spices also add salt, maple syrup, and a little more water if necessary.

Cook for a few mins over medium-low. Next, add tofu to the gravy. Cover and cook for a few more minutes.

Garnish with coriander leaves

Finally, serve and enjoy!

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Mutton shami kebab is an amazing snack item from Hyderabadi cuisine. This kebab recipe is made with mutton as a main ingrediant. Mutton shami kebab can be vegetarian also. It’s a perfect snack for parties as well. These will be absolutely great as a starter dish served with coriander chutney or a cup of tea or lemonade etc. This kabab has been popular since ages. Their aroma is unbeatable too.

Ingredients-

500 Gram Mutton Keema

1/2 cup Chana Dal

2 tbsp Ghee

1 Cinnamon Stick

3 Cloves

one Bay Leaf

2 Green Cardamoms

7 Black Peppercorns

Brown Cardamom- 1

Half tsp Salt

tsp Red Chilli Powder- 1/2

01- cup Water

Onion- one

Green Chilli- only 1

Lemon- few drops

Serving- 2

Method-

Take a bowl & soak ½ cup of chana dal for 30 minutes.

Add 2 tbsp ghee to a pressure cooker then heat it. Furthermore, add cinnamon sticks, cloves, bay leaf, green cardamoms, black peppercorns, and brown cardamom.

When they start crackling then add mutton keema to them.

 Then add salt and red chili powder to it.

Mix it and cook for a minute.

After that take soaked chana dal then add it to the cooker and mix well. Therefore add a cup of water to it.

Pressure cook the mixture until the mutton gets soft in texture.

After 1 or 2 whistles remove the cover and mix well.

If water is still present, cook till the mutton dries up.

Cook the above mixture. Then grind it.

Now refrigerate it for 30 minutes to get a thick paste.

Then add onion, green chilies, and lime juice to it and mix well.

Start making flat balls from the mixture.

Side by side heat a tbsp of ghee in another pan and shallow fry mutton shami kebabs from all sides till they turn golden brown.

Place them on tissue paper for soaking extra oil.

Finally serve and enjoy!

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