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Beancurd Tofu Bhurji Sandwich

VIEWS 2261

Energy (kcal) - 125

Protein (g) - 4.1

Carbohydrate (g) - 25

Fat (g) - 1.5

Khyati's Health-O-Meter Says:

A mouthwatering recipe of bean curd bhurji sandwich is one of the healthiest options for snacks. Tofu is considered as a vegan substitute for meat which a very good source of protein, selenium, tryptophan, calcium, manganese, copper & also moderate in calories. This is easy to prepare & carry as a healthy lunch option.

INGREDIENTS:

  • Multigrain bread / brown bread / bagel -  2 slices
  • Bean curd [tofu] - 20 g / low fat paneer -  40 g
  • Onion - 1 small
  • Tomato - 1 small
  • Green chillies -  1
  • Ginger -  ¼ inch 
  • Turmeric - a pinch
  • Red chilli powder -  ¼ tsp
  • Salt to taste
  • Fresh coriander leaves - 2 tsp [chopped]
  • Fresh mint leaves - 2 - 3
  • Lettuce - 2 leaves.

DIRECTIONS:
Step 1 Finely chopped green chillies, onion, ginger separately.  Step 2 Heat oil in a non-stick pan, add onion & saute. Add Chop tomato Step 3 Add ginger, green chillies to the onion & saute for a minute.  Step 4 Add tomato mix & saute. Crumble bean curd [tofu], add turmeric powder & red chilli powder, salt to the pan & mix.   Step 5 Add chopped coriander leaves & mint leaves & mix well.  Step 6 Heat a grill, put one lettuce spread bean curd mixture over it & cover with remaining one.  Step 7 Drizzle a little oil on the grill, place the sandwich on it, close the lid & grill till gulden & crisp.  Step 8 Serve hot. Step 9 Instead of tofu, feel free to use low fat paneer as mentioned in the ingredients

Beancurd Tofu Bhurji Sandwich - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2261

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