Healthy Recipes for optimal health

The protein rich Tofu in Indian gravy


The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

Tofu in my tomato, turmeric and ginger gravy :For the search of my protein need in my vegetarian dishes

I was goggling for the difference between tofu and paneer and here I come to know that paneer is made from simple milk and tofu is made from soy milk. So, tofu is easily fit for vegan diet. No, I don’t mean that I am a vegan but my main concern is to make family happy with that choice. I don’t know why my husband always likes tofu rather than paneer. He is completely an ovo-vegetarian and like my all types of vegetarian dishes J.

I am always concern about the protein intake of my family and always try to make one dish everyday packed with enough protein that they should have in their daily diet.

One thing, I want to share that tofu is rich in protein and iron .There are some other kind of foods like chocolate, oats, spinach, all types of legumes, maple syrup,  kale, nuts , sesame seed, sunflower and pumpkin seed, edamame ,cheese, yoghurt ,tempeh, eggs are all good meatless protein choices.

When you includes varieties of recipes made with this type of foods , you can confirm that you are taking the right quantity of protein packed with amino acid for your cell and muscle growth .

So, here is the recipe:


Tofu 500 gm
potato 2 medium size cut in cubes
peas 1/2 cup

Tomatoes 2 medium sized
Green chili 1 small sized

Ginger 2 pieces of 1 inch
Turmeric 1 tbsp
Cumin seed ½ tsp
Cumin powder 1 tbsp
Salt ½ tbsp
Garam masala powder ½ tbsp
1 tbsp oil (olive oil or any vegetable oil)


The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy


1.Cut the tofu in cubical shape

The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

2.Paste the tomato, ginger and green chili by the help of your mixer grinder. keep it aside.
3.Heat the oil in a nonstick pan and fry the potatoes for 5 minutes
4.Add cumin seed and stir for 2 minutes
5.Add the tomato paste and other ingredients except garam masala .Stir for 10 minutes.
6.Pour one cup of water.keep it on low flame.
7.Now mix the tofu in the gravy. Stir on low flame.
8.Add garam masala.
9.Remove from the oven.


The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

Now your tofu is ready to serve with whole wheat roti.

Nutrition Facts

5 Servings

Amount Per Serving

Calories 163.4
Total Fat 8.5
Saturated Fat 1.8 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 3.3 g
Cholesterol 8.0 mg
Sodium 907.1 mg
Potassium 414.2 mg
Total Carbohydrate 11.3 g
Dietary Fiber 3.5 g
Sugars 2.7 g
Protein 12.9 g



Author: roytanusree

Hi , My name is Tanusree Roy. I am an expert in Health and Nutrition niche . I have extensive experience in diet plan, nutrition advisory roles in various USA based nutrition and recipe based projects as a co-founder of Ennovation Consulting. I always enjoy cooking .I am the mother of two kids ,so my main concern is kids.

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