High Protein Tehri
Elevate your daily dinner routine with this vibrant, nutritious High Protein Tehri, a delightful twist on the classic Tehri that’s loaded with plant-based protein and rich flavors. Combining fragrant basmati rice, tender moong dal (split yellow lentils), and crispy tofu with wholesome vegetables like carrots, potatoes, green beans, and green peas, this one-pot dish is as colorful as it is satisfying. Enhanced by aromatic spices like cumin seeds, turmeric, garam masala, and coriander, every bite is bursting with warmth and depth. Perfect for anyone seeking a protein-packed vegetarian meal, this easy-to-make dish requires just 45 minutes from start to finish, making it ideal for busy weeknights or meal prep. Serve it hot, garnished with fresh cilantro for an inviting touch, and enjoy a healthy, flavorful feast that’s full of goodness!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Moong dal (split yellow lentils)
- 200 grams Firm tofu
- 0.5 cup Green peas (fresh or frozen)
- 1 medium, diced Carrot
- 1 medium, diced Potato
- 0.5 cup Green beans
- 1 medium, thinly sliced Onion
- 1 medium, chopped Tomato
- 1 tablespoon Ginger-garlic paste
- 2 small, slit Green chilies
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 tablespoons Vegetable oil
- 2.5 cups Water
- 2 tablespoons, chopped Fresh cilantro
Instructions
Rinse the basmati rice and moong dal together under cold water until the water runs clear. Soak them in water for 15 minutes, then drain and set aside.
Cut the tofu into small cubes. Heat 1 tablespoon of oil in a large pan or pot and lightly sauté the tofu cubes until golden on all sides. Remove and set aside.
In the same pan, heat the remaining 1 tablespoon of oil. Add the cumin seeds and let them splutter for a few seconds.
Add the sliced onion and sauté until golden brown. Stir in the ginger-garlic paste and green chilies, cooking for 1-2 minutes until the raw smell disappears.
Add the diced carrot, potato, and green beans. Cook for 3-4 minutes, stirring occasionally.
Stir in the chopped tomato, turmeric powder, coriander powder, red chili powder, and salt. Cook until the tomato softens and the spices are well combined.
Add the drained rice and moong dal to the pan. Gently mix to coat them in the spice mixture.
Pour in 2.5 cups of water, and bring the mixture to a boil. Reduce the heat to low, cover the pan with a lid, and cook for 15-20 minutes, or until the rice and lentils are fully cooked and the water is absorbed.
Add the sautéed tofu and green peas to the pot. Sprinkle in the garam masala and gently mix everything together. Let it cook for another 2-3 minutes on low heat.
Turn off the heat and let the Tehri rest, covered, for 5 minutes. Garnish with fresh cilantro before serving.
Nutrition Facts
Calories |
1453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 18.9 g | ||
| Cholesterol | 4 mg | 2% | |
| Sodium | 4014 mg | 175% | |
| Total Carbohydrate | 205.1 g | 75% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 32.4 g | ||
| Protein | 67.1 g | 134% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 631 mg | 49% | |
| Iron | 21.6 mg | 120% | |
| Potassium | 3420 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
