Ash gourd-Bottle gourd-Peas-Tofu pulao
Nutritional Info
- Servings Per Recipe: 13
- 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
View full nutritional breakdown of Ash gourd-Bottle gourd-Peas-Tofu pulao calories by ingredient
Introduction
I wanted to use up the ash gourd, yellow zucchini, peas, tofu and I was determined to give it a spicy aroma, something which I was unable to do the previous time. I wanted to use up the ash gourd, yellow zucchini, peas, tofu and I was determined to give it a spicy aroma, something which I was unable to do the previous time.Number of Servings: 13
Ingredients
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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
Tips
Can add red chilli powder for red colour. Adjust salt.
Directions
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.
