Tofu Paneer Pulao
In this tofu paneer pulao recipe, cubes of lightly sauteed tofu mingle with aromatic, perfectly cooked grains of basmati rice. Veggies add flavor and texture. It's a one-pot, one-dish, protein-packed meal everyone will love!
Servings: 4 servings
Calories: 479kcal
Equipment
- Large pot with tight lid or Dutch oven
Ingredients
- 1 tablespoon avocado oil or any neutral oil
- 14 oz extra firm tofu (Cut the tofu in six slabs. Super firm or high protein tofu is not ideal, but can be used.)
- 1 teaspoon cumin seeds
- 2 bay leaves
- 1 large onion (thinly sliced)
- 1 medium carrot (diced or cut in rounds)
- 1 large green bell pepper (or any other color bell pepper. sliced)
- 8 oz cremini mushrooms or button mushrooms (or button mushrooms, sliced or quartered)
- 1 cup green peas (fresh or frozen)
- ½ teaspoon turmeric
- 1 teaspoon Kashmiri chilli powder (or cayenne or paprika. Tweak to your tolerance for spice.)
- 1 teaspoon ground cumin
- 1 tablespoon ground coriander
- 1 tablespoon garam masala
- 1 heaping tbsp ginger garlic paste
- 1½ cups basmati rice (wash and strain out all the water just before adding the rice to the pot, Don't soak the rice before adding it to the pot.)
- ¼ cup raw cashews (optional, leave out if nut-free)
- 2 tablespoons cilantro (chopped, divided)
- 3 cups vegetable stock (or water. Make sure the stock or water are hot when you add them to the pot.)
- Salt to taste
Instructions
Prep the tofu
- Cut tofu in six slabs. Heat a tablespoon of oil in a Dutch oven or large pot over medium-high heat. Add the slabs of tofu to the pot.
- Fry the tofu for 2-3 minutes on each side until lightly golden brown. Remove to a chopping board and when cool enough to handle, chop the tofu into ½-inch cubes. Set aside.
Make the tofu paneer pulao
- To the same pot, add cumin seeds and bay leaves. Saute for a few seconds. Add the sliced onions with a pinch of salt. Saute until the onions begin to brown, about 4-5 minutes over medium heat.
- Add all the vegetables: carrots, bell peppers, mushrooms and green peas. Mix well.
- Add the spices, including turmeric, ground cumin, ground coriander, Kashmiri chilli powder (or cayenne or paprika), and garam masala. Mix everything together.
- Stir in the ginger garlic paste. Cover the pot and let the veggies cook, over medium-low heat, for 4-5 minutes until the carrots are semi-tender.
- Wash 1 ½ cups basmati rice in a strainer until the water runs clear. Add it to the pot. Mix the rice with the veggies and spices. Stir in raw cashews.
- Add three cups hot vegetable stock or water and half the cilantro (1 tablespoon). Mix well, add salt to taste and taste the water - it should be slightly saltier than you want the pulao to be. Bring to a boil.
- Lower heat to a simmer and give the rice one final mix. Arrange the tofu cubes on top. Cover the pulao with a lid and cook 15 minutes. Let the tofu paneer pulao stand, undisturbed, for 10 more minutes after turning off the stove.
- Open and use a ladle to very gently mix the tofu with the rice and vegetables. Take care not to mash the grains. Garnish with remaining cilantro and serve hot.
Nutrition
Calories: 479kcal | Carbohydrates: 79g | Protein: 19g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Potassium: 855mg | Fiber: 6g | Sugar: 9g | Vitamin A: 3590IU | Vitamin C: 52mg | Calcium: 110mg | Iron: 4mg