Tofu Chila ( Eat Well Stay Well Recipes )
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Tarla Dalal
• 03 June, 2010
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Table of Content
Tofu chila, apart from energy, the brain requires a constant supply of oxygen and other nutrients to function well. Iron and protein are required for the formation of hemoglobin that carries oxygen to brain. Calcium is required for the transmission of impulses or messages to and fro. Hence, a recipe like this provides all of it. As it contains tofu and sprouts.
Tags
Soaking Time
0
Preparation Time
20 Mins
Cooking Time
15 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
35 Mins
Makes
6 chilas
Ingredients
To Be Mixed Together Into A Batter
- 1/2 cup rice flour (chawal ka atta)
- 1/2 cup sprouted moong (whole green gram) , coarsely ground
- 2 tbsp besan (Bengal gram flour)
- 1/2 tsp finely chopped green chillies
- 1/2 tsp sugar
- 1/2 tsp turmeric powder (haldi)
- a pinch asafoetida (hing)
- 1/4 cup of water
- salt to taste
For The Stuffing
- 1 tsp oil
- 1/4 cup grated onions
- 1/3 cup finely chopped tomato
- 1/2 cup tofu (bean curd/ soya paneer) cubes
- 2 tbsp finely chopped coriander (dhania)
- 1 tsp finely chopped green chillies
- salt to taste
Other Ingredients
Method
For the stuffing
- Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 2 to 3 minutes, while stirring continuously.
- Add the tomatoes, tofu, coriander, green chilies and salt, toss gently and sauté on a medium flame for another 2 minutes, while stirring continuously.
- Cool and divide the stuffing into 6 equal portions. Keep aside.
- Divide the batter into 6 equal portions and keep aside.
- Heat a non-stick tava (griddle), grease it lightly using ¼ tsp of oil and spread a ladleful of the batter in a circular motion.
- Spread it evenly to make a 125 mm. (5”) diameter circle.
- Cook using ¼ tsp oil till brown spots appear on both the sides.
- Place one portion of the stuffing mixture in the centre of the chila and fold it to make a semi-circle.
- Repeat with the remaining ingredients to make 5 more stuffed chilas. Serve hot.
Tofu Chila ( Eat Well Stay Well Recipes ) recipe with step by step photos
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per chila
| Energy | 118 cal |
| Protein | 4.2 g |
| Carbohydrates | 17.6 g |
| Fiber | 3 g |
| Fat | 3.3 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
Click here to view Calories for Tofu Chila ( Eat Well Stay Well Recipes )
The Nutrient info is complete
