Tofu is something which grows on you. Once you realize you can actually replace paneer with tofu you actually start enjoying it more. Most of us love having paneer biryani and veg pulao as vegetarians. However, vegans do not despair, tofu rice recipes will make your heart sing. Tofu fried rice and tofu pulao will make you love soy paneer even more.
I love making tofu nowadays instead of paneer. Marinated tofu actually resembles paneer so much. All you need is the right kind. Firm or extra firm tofu is great for tikka, manchurian or biryani. Air fried crispy tofu and sticky tofu is quite delicious. Soft tofu is good for vegan scrambled eggs or vegan paneer bhurji. If you are in a mood for some ramen. Do try the tofu ramen or noodle soup recipe. It is perfect for an easy dinner or when you have a cold. If you are in a mood for some Mexican, chipotle tofu bowl or tofu rice bowl is delicious!
Pilaf recipes are a great way to make a quick meal. You get the benefit of veggies in this recipe. Gluten-free and vegan what more do you need? Most of us love having veg fried rice. Tom yum rice and broccoli fried rice are also a quick meal ideas you can incorporate. Another great recipe is Indian spinach rice which makes sure you eat your greens. Brown rice khichdi helps me bounce back, whenever I feel down and out.
Benefits of tofu
- Good for the heart.
- Great for weight loss.
- Has anti-aging properties.
- Helps reduce risk of diabetes and cancer.
- basmati rice, washed/ any long grain rice
- soup stock
- bay leaves
See recipe card for quantities.
Heat oil and toast cumin seeds, bay leaves for few minutes. Later, add onions & salt. Let it cook until brown.
Add tofu to it and let it cook for 2-3 minutes.
Add chopped veggies and cook them until slightly soft.
Now, add rice, soup stock powder .Add 3 cups water (double the amount of rice) & let it come to a boil
Let it simmer. Cook until rice softens.
Hint: Always measure your water while adding to pilaf. Adding too much might make it mushy. If it is less, you can always add ¼th cup later. Press some cooked rice in between your fingers to see if it is tough or mushy. Once, it is cooked, you can remove it from the heat.
You can use paneer for vegetarian option like veg pulao. You can also make this recipe in an instant pot, rice cooker or casserole. If you like. you can also use brown rice if you like for this recipe. Cook time will vary according to the variety of rice used.
You can add any veggies to this that you like chopped spinach and variety of beans whatever is available. Add a teaspoon of garam masala if you do not have bay leaves at home. Tofu fried rice is another variation of fried rice where you can make it with soup stock, peppers, ginger-garlic and soy sauce instead of adding Indian spices.
- deep pan/ pot
Store this tofu rice recipe for 2-3 days in refrigerator. Always reheat before you use. You can also freeze it for 1-2 weeks. Frozen rice recipes should always well heated before consumption. However, we recommend eating fresh is best.
If you want to reheat rice recipes on stove, sprinkle some water while heating it and close the lid. This will keep the rice soft.
Silken tofu has half the fat and calories while firm tofu has twice the protein, due to the difference in water content.
Yes, it is a powerhouse of nutrients. Calcium, magnesium, vitamin B, iron and very little calories.
Store it in a clean air tight box after filling it with fresh water. Consume within 2-3 days. Change the water daily until you use.
100 gm of tofu has only 60-65 calories while same amount of paneer has 260 calories. So tofu is lesser in calories in comparison.
tofu rice | tofu pulao recipe
- pan or pot
- 1.5 cup rice washed 3-4 times in water,
- 200 gm firm tofu
- 1 carrot chopped
- 1 cup peas frozen/fresh peas
- 1 large onion chopped
- 1 tbsp. soup stock powder optional
- 3-4 bay leaves
- 2 teaspoon cumin seeds
- 2 tbsp. oil
- Heat oil and toast cumin seeds, bay leaves for few minutes. Add onions & salt. Let it cook until brown.
- Add tofu to it and let it cook for 2-3 minutes.
- Add chopped veggies and cook them until slightly soft.
- Now, add rice and add 3 cups water (double the amount of rice) & let it come to a boil
- Let it simmer over low-medium heat. Cook until rice softens.
- Serve warm.
- Check expiry date on tofu before you use.
- If it tastes rancid, discard. Usually, finish it within 3 days of opening the packet.
- Don't leave food sitting out at room temperature for extended periods.
- Never leave cooking food unattended.
- Use oils with high smoking point to avoid harmful compounds.
- Always have good ventilation when using a gas stove.
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