Tofu, Scallion, Kale protein balls for Salad.

Today's lunch box salad was enriched with Tofu-Scallion-Kale protein balls.  I prepared these protein balls with turmeric-hing seasoning, for binding Besan and  organic buckwheat flour  is used. Salad base was iceberg lettuce, locally produced cucumber from Porter farms, and black olives. No salad dressing was used except little drizzle of vinegar and extra virgin olive oil. After packing salad for lunch box I saved  few tofu balls to prepare one more serving for my lunch. Recipe for tofu protein balls has evolved from earlier made mix vegetable Tofu-Paneer koftas  which were  prepared for sattvik kofta curry. Later with some alterations and tweaks I  continued to create different tofu balls. Scroll down to see images of tofu koftas prepared earlier. These are Vegan and Gluten free tofu protein balls.

Tofu-Veggie ball salad I enjoyed for my lunch.

Salad packed in lunch box.

Ingredients for Salad with Vegetable Tofu balls :
Makes 12-15 Tofu balls / 2 Servings of salad.
Tofu Ball Ingredients

• 1 block - Firm tofu (8 oz.) , I cut half from 16 oz. slab of tofu.
• 1/3 Cup - Finely sliced scallion greens.
• 1/3 Cup - Tightly packed very finely sliced kale leaves.
• 1.5 Tb.spoon - Besan flour /gram flour ( roasted)
• 1.5 Tb.spoon - Buckwheat flour ( roasted)
• 1 Tb.spoon - fine rice flour to use while shaping tofu balls.
• 1 green chili - finely sliced.
• 1 pinch - Hing/Asafoetida
• 1 pinch - Turmeric powder
• 1/4 T.spoon - salt
• 3 Cups - Chopped Iceberg lettuce leaves.
• 1/2 Cucumber - sliced into thin half moon shape. (1.5 Cup yield)
• Black olives - 12-15 thoroughly drained and rinsed.( I used canned whole pitted olives.)
• 1 T.spoon - oil + 1/2 tsp more to roast flours.

Salad Ingredients : 
3.5 Cups - Chopped Iceberg lettuce leaves. ( about 100 gm)
1 Persian cucumber - 25-30  slices
1 green chili - finely sliced
1 Tb.spoon - Extra virgin olive oil
1.5 T.spoon - Vinegar
1/4 cup - Purslane leaves (optional)
1 tiny pinch - salt
1 pinch - sugar

 How to prepare Tofu protein balls for salad :

1. Preparing Tofu :Cut half portion from 16 oz Tofu block. Rinse under water, press block few times between the palms of your hand, pat with thick two layers of paper towel, absorb as much as water,  then place it in the bowl, break slab by using fork. Take a clean cotton cloth, place in all scrambled tofu, twist and tie cloth tightly, squeeze few times to remove all water content from the tofu. Give 4-5 minutes for water extraction, at least two times open the twisted cloth, move center part of the tofu towards bottom, squeeze again. This will drain out maximum water, I got around 1/2 cup drained liquid. Place water drained tofu back into the dry bowl.
2. In a small saute pan add  1.5  tbsp each of Besan and buckwheat flour, 1/2 tsp oil. Roast over medium heat, stirring constantly  until flour turns dry, slightly grainy and aromatic.This will take little over 3 minutes.
3. In a drained tofu bowl add very finely sliced 1/3 cup scallion greens, 1 tbsp roasted  flour, 1 sliced green chili, one pinch of hing and one generous pinch of  turmeric powder, 1/4 tsp salt. Mix all well.
4. Next add  finely sliced Kale leaves, mix well, sprinkle 1 more tbsp roasted  buckwheat and  besan flour. You can add kale leaves along with scallion greens, I added it later because initially I had thought about using only scallion. Mix and knead well, once smooth ball is formed, divide it into small size balls. I made assorted shaped balls but later I cut roasted bigger size protein balls into half.  It is better to make small bite sized balls because they will cook through quicker and more enjoyable in salads. While making balls first firmly press and create rough round ball, then hold it between the two palms and roll to achieve smooth rounds. If you feel stickiness, dust with rice flour, also oil greased palm will help.
5. Heat  saute pan by drizzling few drops of oil, Place all the balls, cook over medium heat for about 12-15 minutes. Flip the balls very often to get roasted all around. Also 2-3 times increase heat to medium high, heat pan for a minute then  hold pan handle and swirl around for  20 seconds so that tofu balls are cooked through well and form even roast marks around ball.  Next time I will experiment  to bake, grill and steam these tofu protein balls. For better  flavor I added rinsed whole pitted black olives in the  pan along with tofu balls when tofu balls were roasted half way through, after 7 minutes. Remove roasted olives and tofu balls from the pan, allow to cool.

Salad assembly -- I prepared two portions of salad, one I packed for husbands lunch and remaining portion  I ate for my lunch. Chop 3-4 iceberg lettuce leaves to make 3.5  cups quantity. Slice  half persian cucumber into round shape and remaining into half moon shape. Chop one green chili very finely. Mix Chopped lettuce, sliced cucumbers, chopped green chili into one bowl. Add  1 tbsp extra virgin olive oil, 1.5 tsp vinegar, sprinkle one tiny pinch of salt and one pinch of sugar, Toss to mix all well. Serve or pack in lunch box topped with tofu protein balls and roasted olives.(Few larger tofu balls I cut into 2-3 pieces.) In lunch box I set lettuce, cucumber, tofu balls separately. In my salad I additionally added fresh plucked purslane leaves from the pot. If you prefer, season Tofu balls and olives with olive oil and vinegar before adding to salad.

Note : Any variety  of greens can be added along with additional seasoning of cumin powder, hint of garam masala, ginger, garlic, onion, herbs. More tweaking can be done with the use of seeds and nuts. Create variety of tofu protein balls/Koftas by mix and match of ingredients.

finely sliced kale leaves

Roasting whole pitted black olives along with tofu balls.

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Images of variety of Tofu balls made in the past.

mix vegetable Paneer+Tofu  koftas for sattvic kofta curry.

Fish+Tofu Koftas for Tava Pulao.

Non-Deep Fried version of Mix veg Paneer and Tofu Kofta.

Square shaped koftas done by using two piece rice cube.(These are pan roasted.)

Sauteed mix vegetables Salad with raw Persian cucumber for lunch box. [Mix and Match of onion, celery, chayote, cranberries, corn, carrots,Cilantro & Tofu]

Today I wanted to pack salad for lunch box  but there was no lettuce in the fridge so I made  salad by preparing  a  partially sauteed veggie base with onion, celery, julienned chayote, tofu, cranberries, corn,  carrots, cucumber. Over that I added raw  Persian cucumber slices, fresh cilantro leaves, chopped tender cilantro stems, celery leaves. I packed this in lunch box with very  little salad dressing. This salad is good enough to eat  by itself without any salad dressing or vinaigrette, partially sauteed onion and veggie base makes it very flavorful. I saved little  salad quantity to take image and record this salad recipe, after taking images my daughter  enjoyed  this plated salad.

Ingredients :-
Serves  one as full salad meal with some left over,  Or serves 4 as side salad.

• 1 small onion - finely chopped( 3/4 cup yield)
• 1 tender celery stalk - sliced half moon shape (1/2 cup yield)
• 1/2 Chayote - skin and seed removed , julienned. (3/4 cup)
• 1 carrot - julienned or sliced into small pieces (1/4 cup)
• 1 Persian cucumber - partly chopped enough to measure 1/4 cup. Slice remaining into rounds.
• Frozen corn - 1/2 Cup (use fresh if available.)
• 4 Tb.spoon - dried cranberries
• 1  green chili - finely sliced.
• Firm tofu block - around  80 gm, cut into  1/2 inch cubes (yield 1 cup) sprinkle tiny pinch of salt, toss to coat with salt.
• 1/2 cup - Mix of chopped cilantro leaves and tender stems
• 3/4 Cup - celery leaves (pluck leaves off the stalk.)
• 1 T.spoon - cooking oil to saute onion and veggies.
• 1 Tb.spoon - extra virgin olive oil to drizzle over salad.
• 2 Tb.spoon - your choice of creamy salad dressing. (optional)

How to prepare semi-sauteed veggie Salad topped with raw cucumber.

1. In a small saute pan heat 1 tsp oil, add chopped onions stir fry over high heat for 2-3 minutes, stirring frequently. Add sliced 1/2 cup celery, 1/4 cup chopped cucumber, 1 chopped green chili, 4 tbsp dried cranberries, continue to saute over medium heat for 2-3 minutes.
2. Next add julienned chayote, sliced carrots, 1/2 cup frozen corn,  sprinkle one generous pinch of salt, continue to saute for 3-4 minutes over medium high heat, stirring often. Taste and adjust salt level.
3. Now add  salt sprinkled tofu cubes, gently mix all well.  Let it stay on stove for 2 minutes over medium low heat. Shut off the heat.
4.  Transfer sauteed veggie mix in a medium size bowl,  allow to cool. Add sliced  Persian cucumber, chopped cilantro leaves and stems, celery leaves. Drizzle 1 tsp extra virgin olive oil. Toss to coat.. Another way to serve salad is arrange sliced cucumber, celery leave, cilantro leaves over the top or at one side like I have arranged in the image. Serve with creamy  ranch salad dressing or your choice of  cheese or  just enjoy plain salad.

Sattvic Lunch - Rice and Tofu Curry in Yu Choy Puree. {Black and White Wednesday #86}

This is my Tenth image submission for Black and White Wednesday event #86, 05th June, 2013. Deepali Jain from Confusion Cook is hosting the Event. Susan, author of TheWell Seasoned Cook is a founder of this event. Now Cinzia of  Cindystarblog is a new admin for Susan's Black and White Wednesday Event. For all guidelines  and an index of  all future event hosting blogs please check Cinzia's  post  here. Participants can join Flickr group created for B&W event. Next event (BWW #87, 12th June-2013) will be hosted by Jasmina of  Jazzy Kitchen.

This week I am submitting image of Sattvic lunch plate. This is simple rice and vegetable-tofu curry lunch served with warm cumin infused water. Curry is made in sliced green capsicum and yu choy puree gravy base without adding onion and garlic, it is cooked in coconut oil. Garam masala is not used, it is seasoned with cumin corriander powder and fresh ginger.

Sattvic Lunch - Rice and Tofu curry

Black and White Wednesday
 Event #86

Persian cucumber stir fry with fresh tomatoes and organic sprouted soybean tofu cubes..Light Indian subzi for everyday cooking / side dish for Chapati. [Tofu Recipes-3]

I picked few Persian cucumbers from Indian grocery store during weekly vegetable shopping. These cucumbers are small, bright green, extra crunchy with less and too tender seeds. I use them to make raita, bhajia, subji, add them in sambar also they are too good to eat just raw. Today morning  I made Persian cucumber subzi. It was simple preparation by using generous quantity of fresh tomatoes, organic sprouted soya bean tofu cubes. I seasoned it with Garam masala powder. This light subzi is good  to serve as side dish for chapati/roti in daily Indian meals.

Ingredients :
Quantity serves three people.

• 2 - Persian cucumbers - cut  into 1/2 cm thick round slices.
• 200 gm - block of extra firm tofu - diced into 1/2 inch size.
• 1 - small size onion - slice into thin round rings or slice lengthwise.
• 2 - medium size tomatoes - chopped ( yield - 3 cups)
• 2 - green chilies - finely chopped
• 1/2 - T.spoon - Turmeric powder
• 1 T.spoon - garam masala or any of your favorite powdered masala blend.
• 3/4 cup - finely chopped cilantro
• 1 Tb.spoon - oil
• 1/4 cup water

Directions to cook Persian cucumber subzi with Tofu and Tomato :

1. Slightly trim both the tips of cucumber, make 1/2 cm thick round slices. No need to peel the skin or remove seeds. 
2. Gently press/squeeze tofu block 4-5 times to drain out liquids then blot tofu block with two thick paper towels by slightly pressing from all sides few times, you don't need to thoroughly dry out tofu block because extra firm Tofu keeps its cube shape through out the cooking process. Once you dry out tofu block, cut into half an inch cubes, sprinkle very little salt over cubes, gently mix and toss, keep it aside.
3. In a medium size heavy gauge pot heat 1 tbsp oil, add sliced onions - saute over medium heat for 7-8 minutes. Add chopped green chilies, 1/2 tsp turmeric powder and one chopped tomato, stir fry for 2-3 minutes over high heat.
4. Next add sliced Persian cucumber rounds, mix well. Add  1 tsp garam masala powder, salt, 1/4 cup water. Cook open over medium heat for 6-7 minutes.
5. Add remaining chopped tomato, Tofu cubes, little chopped cilantro. Adjust salt level. If needed add 2-3 tbsp water and continue to cook open over medium low heat for 4-5 minutes or until Persian cucumbers are tender. Don't over cook, leave them a bit crunchy in texture.
6. Finally add remaining chopped cilantro. Serve with rice or roti.

Persian cucumber stir fry with tofu and fresh tomatoes.

Subzi Roti lunch- Rotis are made with Newly arrived Royal brand Aata.

Persian Kakdi chi Bhaji/ kakadi Tofu Tamatar ki subzi.

Earlier blogged subzi recipes with Tofu.
1) Capsicum,Broccoli,Edamame  beans with Tofu.
2) Red radish and green peas with tofu.
3) Purslane stir fry with Tofu and Chayote.

Golichi Bhaji...Purslane stir fry with Chayote and Tofu cubes. [Tofu Recipes-2] Growing edible weed Purslane in the Pot.

I was delighted to see  Purslane in one of the local Indian grocery store, in India we used to eat Purslane vegetable (know as Golichi bhaji) regularly.  Purslane is sold here almost year round and comes in two varieties , one is full green and another one has little brown and red shades on the stems and leaves. It has mild sour and salty taste. This succulent Purslane is very rich in  omega-3 fatty acids, vitamins and minerals, anti-oxidants. Purslane has high oxalate content so consume reasonable portions duly cooked. Below I have given two recipes for Purslane, one is Purslane subzi with chayote and tofu, another one is basic purslane stir fry with sauteed onions and garlic.
Published on 19th March-2013.

Purslane leaves/ Golichi Bhaji/ Portulaca oleracea

Ingredients :

• 1 bunch of Purslane - separate stems and leaves.(yield around 3 cups chopped)
• 1 large size Chayote - cut into 1/2 inch cubes (1.5 cup yield)
• 200 gm - extra firm tofu - cut into 1/2 inch cubes.
• 1 medium size onion - finely chopped
• 2-3 green chillies - finely chopped
• 8-10 Cloves of fresh garlic - sliced lengthwise
• 1/2 T.spoon - Turmeric
• 1 Tb.spoon - oil

Method of cooking Purslane stir fry with Tofu and Chayote :

1. Pluck  stems, discard Purslane roots. Separate stems and leaves, (scroll down to check images) thoroughly wash under running water, place in the basket to drain out all water. Chop stems and leaves separately.
2. Peel Chayote skin, remove seed, cut into 1/2 inch cubes. Place cubes in a medium size bowl filled with water. Boil for 6-7 minutes over high heat. Do not add salt to retain natural sweetness of chayote. Drain water, keep boiled chayote cubes aside.
3. In a medium size pot, heat 1 tbsp oil. Add finely chopped onions, saute over medium heat for 6-7 minutes, stirring often. Add sliced garlic, chopped green chilies saute for one minute.
4. Now add chopped stem portion, saute for 3-4 minutes. Add chopped leaves portion along with 2-3 pinches of salt, 1/2 tsp turmeric powder, mix well and continue to saute for 2 minutes.
5. Add boiled Chayote pieces,(check image below) mix well. Let cook for 2-3 minutes. Lastly add tofu cubes. Slowly mix  by using wooden spoon. Sprinkle some more  salt, cook for 3-4 minutes.
6. Serve with rice, roti or just enjoy bowl full of Choyte-Tofu-Purslane stir fry. You can use this stir fry as sandwich/ panini filling.

Luni bhaji/ Nunia shak /Ghol Bhaji /Lunia shack/ Verdolaga

While cleaning separate stems and leaves.

Adding pre-boiled Chayote chunks to Purslane saute.

Golichi bhaji with chow chow and Tofu

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Recipe for simple Purslane stir fry

Clean Purslane bunch by cutting out root portion, pluck tender stems and leaves. Rinse well under running water, pat dry. Chop stems and leaves separately.

In a open saute pan, heat 1 tbsp oil,  add chopped  onions, saute for 6-7 minutes until onions are soft. Add 5-6 minced garlic cloves, chopped green chilies, saute for 1 minute. Next add chopped stems first, saute for 3-4 minutes then add chopped Purslane leaves, salt, cook open for 5-6 minutes over medium heat stirring often. Serve with rice or roti.

Few variations you can try : You can season with cumin tempering. Cook like south Indian Thoran. Add small dices of pre-cooked potatoes. Add pre-boiled skinless split moong dal. Enhance sundal recipes by adding Purslane greens.Cook simple Tadka dal with Purslane. Prepare purslane fritters/pakoras. I will add these recipes in future.

Simple Purslane stir fry with sauteed red onions.

To grow Purslane in the pot just insert few 5-6 inch stems.

This Pursalane plant rose up in the pot with few fallen seeds.

Chayote, Tofu, Purslane Saute.

Indian stir Fry vegetable withTofu - Capsicum, Broccoli, Edamame Beans Combo.[Tofu Recipes -1]

Weather out side is Beautiful, bright sunshine and landscape is covered in a blanket of  snow. Good weather always initiate me to cook something different. This quick, healthy and full of natural flavor vegetable stir fry was cooked  today morning. Tofu pairs up so  well with Indian cooking, I use Tofu  in crumbled or cube form, either raw or baked. This  vegetable stir fry is combination of Green peppers , Broccoli, Edamame beans and flavored with curry leaves, green chilies,  ginger and fresh cilantro (Hara Dhania) Simple, Delicious and healthy.

Ingredients :-

• 1 Big size Green pepper / Capsicum - cut into 1/2 inch chunks
• 1 Cup  - Mix of broccoli florets and stems - cut into 1 inch chunks
• 1/2 Cup - frozen Edamame beans
• 1 Cup - 1/2 inch size cubes of firm tofu -lightly marinate with salt. (I used Nature's soy firm Tofu)
• 1 medium size onion - finely chopped
• 2 small green chilies - finely chopped
• 1.5 inch piece of ginger - finely minced
• 10-12 curry leaves
• 3/4 cup finely chopped cilantro (Hara dhania)
• 1 T.spoon oil

Cooking Process :-

1. Heat 1 teaspoon oil in a small saute pan. Add 5-6 curry leaves, sizzle for 15 seconds. Add chopped onions, minced ginger and  chopped green chilies - saute over high heat stirring frequently for 5-6 minutes until onions turn soft. 
2. Add green peppers/ Capsicum - saute over medium heat for about 4-5 minutes. Now add broccoli  and edamame beans, throw in remaining curry leaves, sprinkle salt and continue sauteing for 3-4 minutes. Stir at regular interval. If pan gets dry, sprinkle one or two tablespoons water. 
3. Now add tofu cubes, gently mix with veggies. Cook for 2-3 minutes more or until veggies reach cooked texture of your satisfaction.
4. Garnish with fresh chopped cilantro. Serve with rice and roti or pour some salad dressing and enjoy as stir Fried veggie salad.

Healthy Green Stir fried Indian subzi

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