About Tofu Vegetable Tehri with Spiced Chaas
This one-pot tofu vegetable tehri with a side of spiced chaas is a comforting yet PCOS-friendly lunch.Tofu boosts protein while chaas adds probiotics for digestive balance.
Recipe Time & More
Prep15 minutes
Cook25 minutes
Total40 minutes
Ingredients
For the Tehri
- 250 g Tofu Firm, cubed
- 1/2 cup Brown Rice Soaked 30 minutes
- 1/2 cup Cauliflower Small florets
- 1/4 cup Carrot Chopped
- 1/4 cup Green Peas Fresh or frozen
- 1/4 cup Onion Sliced
- 1/4 cup Tomato Chopped
- 1 teaspoon Ginger Garlic Paste
- 1/2 teaspoon Cumin Seeds
- 1/2 teaspoon Turmeric Powder
- 1/2 teaspoon Garam Masala
- 2 teaspoon Oil
- 1/2 teaspoon Salt
For the Spiced Chaas
- 1 cup Curd Whisked
- 1/4 teaspoon Cumin Powder Roasted
- 1 tbsp Mint Leaves Finely chopped
Instructions
Preparing the Base
- Heat oil in a pressure cooker and add cumin seeds. Once they crackle, add onion and saute until soft.
- Add ginger garlic paste and cook briefly until aromatic.
Adding Vegetables
- Add tomato, turmeric, garam masala, and salt. Cook for 2-3 minutes.
- Add cauliflower, carrot, and peas. Stir for a minute.
Cooking the Tehri
- Add drained brown rice and 1.5 cups of water. Stir gently.
- Place tofu cubes on top so they steam without breaking.
- Pressure cook for 2 whistles on medium heat. Let pressure release naturally.
Making the Chaas
- Whisk curd with 1 cup cold water, roasted cumin powder, mint, and a pinch of salt.
- Fluff the tehri gently and serve warm with spiced chaas.
Recipe Notes
Good To Know
Placing tofu on top of the rice keeps it intact rather than mixing it through and breaking it.Why It Works for PCOS
- Tofu provides high quality plant protein with minimal saturated fat
- Brown rice and vegetables give slow-release carbs and fibre
- Chaas adds probiotics and aids digestion
Expert Tips
- Use firm tofu so it holds shape during steaming
- Keep the rice portion modest to control carbs
Serving Suggestion
One generous bowl of tehri with a glass of chaas makes a complete PCOS lunch.Recipe Nutrition
Calories: 412kcalCarbohydrates: 48gProtein: 26gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gSodium: 660mgPotassium: 480mgFiber: 8gSugar: 7gVitamin A: 1900IUVitamin C: 26mgCalcium: 280mgIron: 4mg