Serving: one


1/2 cup cooked Rice

100 g Firm Tofu

2 big chopped tomatoes tomatoes

1 Chopped onion

Olive Oil Spray

whole spices:

1 Moti Elaichi (Black Cardamom)

2 black cloves

2 black peppers

Small piece cinnamon

1 Tej Patta (Bay Leaf)


Fresh Coriander

Salt to taste


Step 1

Prepare one cup of cooked white rice by taking 1/4 cup of uncooked rice and

boiling it in two cups of water in a pan. once boiled, drain the excess water on

a sieve.

Step 2 

Heat a pan. Spay it lightly with olive oil spray.

Add Zeera, onions, tomatoes, Tej Patta and stir till lightly done. Add the boiled

rice and stir to get some colour of the tomatoes. Add the rest of the whole

spices. Add big pieces of Tofu and stir once and remove from the heat. Careful

not to over stir as it will break the tofu pieces.


Nutrients Information 

Calories (Kcal) – 180

Protein (g) – 10

Carbohydrates (g) – 24

Fat (g) – 3

Soya Dish
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