How to make it
Here's a delicious recipe for Tofu Kathi Rolls:
Ingredients
For the Tofu Filling:
- 200g firm tofu, pressed and cubed
- 1 tablespoon soy sauce
- 1 tablespoon of any cooking oil
- 1 teaspoon ginger-garlic paste
- 1 teaspoon chili powder (adjust to taste)
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon garam masala
- Salt to taste
- 1 bell pepper, sliced
- 1 onion, sliced
- Fresh cilantro (for garnish)
For the Roti/Paratha:
- 2 cups whole wheat flour
- Water (as needed to make dough)
- Salt (to taste)
- Oil (for cooking)
For Assembly:
- Green chutney (optional)
- Lemon wedges
- Additional sliced onions and bell peppers
Instructions: Veganvidsy Vs (@veganvidsy) • Instagram photos and videos
Step 1: Prepare the Roti/Paratha
1. Make the Dough:
- In a mixing bowl, combine the whole wheat flour and salt. Gradually add water and knead until you have a smooth dough. Let it rest for 20-30 minutes.
2. Cook the Roti:
- Divide the dough into small balls. Roll each ball into a thin circle.
- Heat a skillet over medium heat and cook each roti until lightly browned on both sides. Optionally, brush with a little oil while cooking. Set aside.
Step 2: Prepare the Tofu Filling
1. Marinate the Tofu:
- In a bowl, mix the cubed tofu with soy sauce, cooking oil, ginger-garlic paste, chili powder, turmeric, garam masala, and salt. Let it marinate for at least 30 minutes.
2. Cook the Tofu:
- In a skillet, heat a little oil over medium heat. Add the marinated tofu and cook until golden brown.
- Add the sliced onion and bell pepper and sauté until they are tender. Remove from heat.
Step 3: Assemble the Kathi Rolls
1. Spread Chutney (if using) on the roti.
2. Add the Tofu Filling: Place a portion of the tofu filling in the center of each roti.
3. Garnish: Add fresh cilantro, additional onions, and bell peppers if desired.
4. Roll It Up: Fold in the sides and roll tightly. Secure it with a toothpick if necessary.
Step 4: Serve
- Serve the Kathi rolls warm with lemon wedges and extra chutney on the side.
Enjoy!
These Tofu Kathi Rolls are a perfect blend of flavors and textures, making them a fulfilling snack or meal option!
Here's a general overview of the nutritional content for a single Tofu Kathi Roll (approximately one roll):
Nutritional Information (Approximate per Roll)
- Calories: 300-400 kcal
- Protein: 15-20 g
- Fat: 10-15 g
- Saturated Fat: 1-2 g
- Carbohydrates: 40-50 g
- Dietary Fiber: 5-7 g
- Sugars: 2-4 g
- Sodium: 500-700 mg (varies based on soy sauce and seasoning)
- Vitamin A: 10-15% DV
- Vitamin C: 15-20% DV
- Calcium: 10-15% DV
- Iron: 15-20% DV
Notes
- Variations: Nutritional values may vary based on specific ingredients, portion sizes, and cooking methods.
- Healthier Options: You can reduce calories and fat by using less oil, baking the tofu, or using whole-grain wraps.
For precise nutritional information, consider using a nutrition calculator with your specific ingredients and quantities.