Ash gourd-Bottle gourd-Peas-Tofu pulao
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 13
Ingredients
Gemini refined soyabean oil Net 1 litre, 20 gram(s) Mustard seeds Net 4 g, 4 gram(s) Toor Dal (Red gram), 15 serving Black gram dal (Urad dal), 15 gram(s) Curry Leaf, 5 gram(s) Ginger, ground, 1 tbsp Garlic, 3 tsp *Coriander seed, 1 tbsp Splitz Tamrind concentrate Net 227 g, 15 gram(s) Turmeric, ground, 1 tsp Cinnamon, ground, 1 tsp Anise Seed, 1 tbsp Bay Leaf, 1.5 tbsp, crumbled Mori-Nu Extra Firm silken tofu Net 349 g, 180 gram(s) Peas, canned, 165 grams *Gourd, white-flowered (calabash), cooked, 2 cup (1" cubes) Zucchini, 830 grams Red Ripe Tomatoes, 0.75 cup, chopped or sliced Onions, raw, 0.75 cup, chopped Pepper, black, 1 tsp Jalapeno Peppers, 1 pepper Nutmeg, ground, 1 tsp *asafoetida (hing), 0.25 tsp DAAWAT Quick Cooking Brown Basmati Rice, 150 gram(s) Salt, 1 tbsp
1) Wash, dice and keep ash gourd and yellow zucchini aside. Weigh, dice and keep tofu in cold water.
2) Take wide, shallow pressure cooker. Keep on low flame. Add oil, splutter mustard, add urad dal and bengal gram dal, fry till golden, add onion and fry till transparent, add curry leaf, ginger and garlic paste,tomato and saute.
3) Add bay leaf, cinnamon bark, 5-star anise, mace and saute till aromatic. Add coriander, tamrind, turmeric and hing. Mix well.
4) Add ash gourd, zucchini, peas, rinsed and drained rice, black pepper powder, 3 dry red chillies and salt. Add water to cover. Add and spread tofu pieces one by one.
5) Cook on high flame for 2 whistles.
Serving Size: makes thirteen 1-cup servings
Number of Servings: 13
Recipe submitted by SparkPeople user JEEJA_MADHURI.
2) Take wide, shallow pressure cooker. Keep on low flame. Add oil, splutter mustard, add urad dal and bengal gram dal, fry till golden, add onion and fry till transparent, add curry leaf, ginger and garlic paste,tomato and saute.
3) Add bay leaf, cinnamon bark, 5-star anise, mace and saute till aromatic. Add coriander, tamrind, turmeric and hing. Mix well.
4) Add ash gourd, zucchini, peas, rinsed and drained rice, black pepper powder, 3 dry red chillies and salt. Add water to cover. Add and spread tofu pieces one by one.
5) Cook on high flame for 2 whistles.
Serving Size: makes thirteen 1-cup servings
Number of Servings: 13
Recipe submitted by SparkPeople user JEEJA_MADHURI.
Nutritional Info Amount Per Serving
- Calories: 110.8
- Total Fat: 3.6 g
- Cholesterol: 0.0 mg
- Sodium: 580.7 mg
- Total Carbs: 19.0 g
- Dietary Fiber: 2.7 g
- Protein: 4.3 g
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