Healthy Sprout tikkis

Ingredients:

  • 1 bowl boiled mixed sprouts
  • 2 tbsp grated tofu/paneer (Optional)
  • 1 tbsp ginger-chilli paste
  • ½ tsp pepper powder
  • 2-3 tbsp brown toast crumbs
  • 2 tbsp chopped coriander leaves
  • ½ tsp garam masala
  • Pinch of turmeric powder
  • Salt to taste

Method:

  1. Crush the sprouts in a mixer roughly.
  2. In a bowl, add all the other ingredients in crushed sprouts.
  3. Mix well and make the dough for the tikkis. (If needed, you can add a little water)
  4. Make round-flat tikkis and shallow fry it using very little oil on low to medium heat till golden brown.
  5. Sprinkle chaat masala on the tikkis.
  6. Serve with green chutney or masala curd.
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Tofu Bhurji

Ingredients:

  • 100 gm Tofu (grated)
  • 2 onions (chopped & boiled)
  • 3 tomatoes
  • 5-6 cloves garlic
  • 1″ Ginger
  • 3 whole dry red chillies (Soaked in hot water for 15 min)
  • 2 tbsp cashew nuts & almond paste (Soak in hot water for 15 mins, peel and make a smooth paste)
  • 1 tsp red chilli powder
  • 1 tsp coriander-cumin powder
  • 1 tsp garam masala
  • ½ tsp turmeric powder
  • ¼ tsp cardamom powder
  • 1 tsp sugar
  • 1 tbsp kasuri methi
  • 1 tbsp coriander leaves
  • 1-2 tbsp oil
  • Salt to taste

Method:

  1. Cut the tomatoes into half, put it in a microwave safe bowl and cook for 2 min on high power. Let it cool, peel them & make a puree.
  2. Mix boiled onions, soaked red chillies, garlic and ginger in a mixer cup & grind them into a smooth paste.
  3. In a large microwave safe bowl mix oil & onion paste & microwave it for 3 mins.
  4. Add Tomato puree & microwave it for 3-4 mins. Then add all the dry masala, sugar, salt & cashew-almond paste. Again microwave it for 2 mins. Water can be added if needed.
  5. At last mix grated tofu & coriander leaves properly. Microwave it for 2-3 mins before serving.
  6. Serve hot with parathas or Rice.

Healthy Veg. Burger

Ingredients:

For patties:

  • 2 boiled and mashed potatoes
  • 1 cup boiled mixed vegetables (carrots, beans, peas, etc.)
  • 2 tbsp coriander leaves
  • 1-2 chopped green chillies
  • ½ tsp garam masala
  • 1½ tbsp corn flour
  • Salt to taste

For burger:

  • 2 Burger bun
  • Tofu – 2 slices
  • Mayonnaise
  • Cheese spread
  • Mustard sauce
  • ½ capsicum – sliced
  • ½ carrot – grated
  • Bread crumps
  • Oregano & Chilli flakes (optional)
  • Olives & jalapeños (optional)

Method:

  • Mix well all the ingredients for patties in a bowl.

  • Make two burger-sized patties from the mixture, roll them in the bread crumps and shallow fry till golden brown.

  • Cut the burger bun into two and apply cheese spread and mustard sauce inside both the slides. Place the patties on the lower slice.

  • Spread the mayonnaise, place the tofu slice and all other ingredients over it.

  • Sprinkle oregano and chilli flakes.
  • Microwave for 1 min.

Tofu Mushroom Uttapam

Ingredients:

For the batter:

  • 2 ½ cup rice + 1 cup Urad dal (Or 1 kg readymade Idli uttapam batter can be used)
  • 1½ tsp soda
  • Salt

For the Masala / Topping :

  • 100 gm Tofu grated
  • 5-6 Button mushroom (Thin slices)
  • 1 bowl boiled corn
  • 1 tsp chat masala
  • 1 tbsp oil

Method:

  1. Soak the rice & urad dal over night. Next morning grind it in mixer with little water to make a soft batter. Add salt and keep it aside till evening. At the time of making uttapam add soda in it. Add the water if required for uttapam consistency. (OR you can also use the readymade batter of Idli & Uttapam. Even here, you will need to add salt and soda.)
  2. Now in the nonstick tava take the batter & spread it a little. Arrange the mushrooms on sides of the batter & also put some tofu & corn. Sprinkle some chaat masala on it.Put some oil around the Uttapam and cook it on both the sides.
  3. Serve hot with Sambhar, coconut chutney, garlic peanut chutney.

Tofu Mushroom Masala


Ingredients:

  • 6-7 Button mushrooms (cut into quarters)
  • 100 gm Tofu (cut in to even pieces)
  • 2 grated onions
  • 1 large tomato
  • 2 tsp Ginger garlic paste
  • 1½ tsp red chili powder
  • 1½ tbsp fresh cream
  • 1 tsp coriander cumin powder
  • 1tsp garam masala, pinch of turmeric powder
  • 1 tsp kasuri methi
  • 1 tbsp oil
  • Fresh coriander leaves chopped
  • 1 tsp sugar
  • Salt


Method:

  1. First microwave the tomato for 2 min. Let it cool. Now peel it & make its puree.
  2. In another microwave safe bowl add oil, grated onions and microwave on high for 2-3 min.
  3. Add ginger garlic paste and tomato puree to this mixture and microwave on high for 1 min.
  4. Add mushrooms, garam masala, red chili powder, coriander cumin powder, kasuri methi, turmeric powder, salt and sugar and microwave for another 1 min.
  5. Finally add the tofu & cream and microwave it for 2-3 min.