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Tofu Egg Delight - a Delicious Main Dish

Umesh is a freelance writer contributing his creative writings on varied subjects in various knowledge and educational sites in internet.

Introduction

The basic ingredients used in this recipe are Tofu and egg. In India cottage cheese is used for making many tasty and delicious vegetable dishes and they are common in hotels as well as our homes and many housewives know how to prepare these delicious main Indian dishes using cottage cheese. Here we have used Tofu in place of the cottage cheese and added egg for bringing in a new flavour. So it was an experiment to replace cottage cheese by tofu and add eggs and as it turned out beyond expectations, I thought to share it in Hubpages.

Tofu is derived from soya milk while cottage cheese is made from milk. Many people like Tofu as compared to cottage cheese and it is supposed to be a better and healthy food. Tofu has a characteristic smell of soybean and those who do not prefer it can go for cottage cheese in its place.

Microwave basics

There are many appliances for cooking food and microwave is one of them. We have made this dish in a microwave so before we go to the recipe method it would be better to go through the microwave basics so that we can select correct cooking time and water proportions in our dish for achieving a perfect cooking in microwave.

Let us understand about the basics of microwave and its functioning. Generally microwave has four or five ranges of heat and all cooking is done using those ranges as separately or in combination. These ranges are very high, high, medium, low, and very low. Very high is for main cooking purposes while very low is for keeping the dish warm.

In microwave cooking, the main precaution which we have to take is that we have to always take care that the quantity of water added in the dish before cooking should be sufficient to cook it and should not be less as that can char or burn the dish (making it first dry and then slowly getting charred). So making a dry vegetable in a microwave is a bit tricky as in dry vegetable we add less water as compared to curry. So making curry is relatively easier as adding more water will always prevent charring of the vegetable.

Many people are not comfortable with microwave cooking and feel a lot of hassles in it. They can go for the traditional way of cooking in a pan on hot plate or gas using their own basic culnery skills. The cooking time may increase slightly in the traditional cooking.

This dish is curry type and if someone is interested to make its dry version then please go to the details given under 'Variations' towards end of this article.

Ingredients

The following ingredients are used in this recipe. The quantity is sufficient for 3 people when taken along with other dishes during meal times. The quantity of ingredients can be increased or decreased depending on the number of people.

  • Tofu - 150 gram.
  • Egg - 1 No.
  • Potato - 1 No.
  • Tomato - 2 Nos.
  • Capsicum - 1/2 piece.
  • Carrot - 1/2 piece.
  • Onion - 2 Nos.
  • Ginger - 1/2 inch piece.
  • Garlic - 8 to 10 cloves.
  • Bay leaves - 2 to 3 Nos.
  • Cooking oil - 1 tbsp.
  • Cumin seed - 1/4 tsp.
  • Coriander powder - 1/2 tsp.
  • Turmeric powder - 1/4 tsp.
  • Black pepper powder - 1/4 tsp.
  • Mango powder - 1 tsp.
  • Red chilli powder - 1/2 tsp (optional).
  • Sugar - 1/2 tsp.
  • Tomato sauce - 1 tbsp.
  • Dry Fenugreek leaves (Kasoori Methi) - 1 tsp.
  • Green Coriander leaves - 1 cup (chopped).
  • Salt - As per taste.

Preparation

Wash vegetables and drain the water and keep the vegetables aside. Peel the potatoes, onion, and garlic cloves. Cut the Tofu in small rectangular pieces, cut potatoes also almost similar size. Now, cut carrot and capsicum in small sized pieces.

Chop onions, tomatoes, coriander leaves, and garlic and keep them separately.

Method

Take a microwave flat bowl. Pour cooking oil in it and spread it on the bottom. Add chopped onions, garlic, ginger, half cup of coriander leaves, coriander seeds, bay leaf, coriander powder, turmeric powder, black pepper powder, dry fenugreek leaves, and red chilli powder (optional) and mix with a spatula. Sprinkle a little water about 1 to 2 tsp and place the microwave bowl in microwave. Turn on the microwave and keep it in high heat for 3-4 minutes. I would prefer to keep in the 'high' setting and not in 'very high' heat setting of microwave as it is relatively easier to manage and correct the cooking in 'high' heat setting.

Take out the bowl and add tofu pieces, potato pieces, carrot pieces, capsicum pieces, and chopped tomato and mix well. Add 3 to 3-1/2 cups of water and keep the bowl back in the microwave and cook for 3 minutes and take out the bowl and break and pour the egg in the centre of the bowl and keep the bowl back in microwave and cook for 4 minutes by which time the egg will start hardenig and now take the bowl out and add sugar, tomato sauce, and mango powder to it around the sides of the egg and mix without disturbing the egg. Now keep the bowl back in the microwave and cook for 7 to 8 minutes.

If your microwave is menu driven and you are not able to adjust the heat level then use the menu setting to main dish or to the setting which is generally used for cooking vegetables. That would suffice for the purpose.

Once cooking is complete then let the bowl remain inside the microwave for 1 to 2 minutes and after that only open the microwave door and take out the bowl.

Dish is ready

tofu-egg-delight-a-delicious-main-dish

Garnishing and serving

The dish can be kept in the same bowl that was used for cooking and can be decorated by covering the top of the dish with remaining half cup of chopped green coriander leaves.

The dish should be served hot and goes well with bread and cooked rice. Before serving just cut the hardened egg in few smaller parts for serving.

Variations

  • Those who do not like the taste of tofu, can go for cottage cheese or boiled potatoes in its place.
  • It is a microwave dish so adding oil to it is optional. Those who like the taste of butter can add 1 to 2 tsp of white or yellow butter in the dish before serving.
  • The dish can be converted to dry vegetable version by adding only 1/2 to 3/4 cup of water in place of the 3 to 3-1/2 cup that we have used for the curry version. Another thing is that egg has to be separately boiled, peeled, and to be cut in pieces and then to be added to the dish in the end of cooking process.
  • For weight concious people the main calorie contributors like cooking oil, potato, sugar, and egg yolk can be avoided in the dish

Calorific value

Based on the calorie value of the individual constituents this dish has a calorie value of about 550 calorie. The quantity of the prepared dish is sufficient for 3 people when taken along with the other dishes during the meals. From serving point of view, It would provide about 6 servings and accordingly one serving will have a calorie value of about 90 calories.

If we prepare this without adding oil, potato, sugar, and egg yolk, which are the main calorie contributors, then each serving would have only about 35 calorie.

Conclusions

Tofu Egg delight is a delicious Indian dish and can be made easily either in a microwave or Coventional ellectric hot plate or gas stove. This is a main dish and goes well with bread or cooked rice.

References

1. https://www.verywellfit.com/tofu-nutrition-facts-calories-and-health-benefits-4113988

2. https://www.healthline.com/health/food-nutrition/calories-in-an-egg

3. https://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu#:~:text=Tofu%20is%20a%20good%20source,copper%2C%20zinc%20and%20vitamin%20B1.

4. https://www.medicalnewstoday.com/articles/278340

5. https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs

6. https://www.webmd.com/diet/healthtool-food-calorie-counter

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 Umesh Chandra Bhatt

Comments

Umesh Chandra Bhatt (author) from Kharghar, Navi Mumbai, India on December 16, 2020:

AliciaC and Peggy, so nice of you to visit here and thanks a lot.

Peggy Woods from Houston, Texas on December 16, 2020:

Your dish sounds very flavorful with all of those ingredients. We do not use our microwave much except for reheating things. You have given me a reason to use it more for cooking dishes like this one.

Linda Crampton from British Columbia, Canada on December 15, 2020:

Your recipe sounds very tasty. It's a great way to use tofu. I like the list of ingredients. .

Umesh Chandra Bhatt (author) from Kharghar, Navi Mumbai, India on December 14, 2020:

EMGE:

She would definitely like this. Wish you the best of time. Thanks for visiting.

SANGRE:

Thanks for your nice words.

Sp Greaney from Ireland on December 13, 2020:

I never know how to cook with tofu. This is a great idea as there would be loads of flavour. I like how you gave suggestions to about what you can switch out if you didn't like an ingredient.

MG Singh emge from Singapore on December 13, 2020:

Haven't tried this dish. Could ask my Gf to try it out.

Umesh Chandra Bhatt (author) from Kharghar, Navi Mumbai, India on December 13, 2020:

Brenda and Paintdrips, thanks to both of you for your visit and valuable comments.

Denise McGill from Fresno CA on December 12, 2020:

This looks very delicious. It is good of you to give an overview of the microwave settings because many of us just pop it in and forget that there are settings to adjust. Thanks for sharing.

Blessings,

Denise

BRENDA ARLEDGE from Washington Court House on December 12, 2020:

It looks great except you lost me with the Tofu.

Sorry, but it is just not my favorite thing to eat.

Does not make the taste buds get too excited.

I will have the egg.

Enjoyed the read.

Umesh Chandra Bhatt (author) from Kharghar, Navi Mumbai, India on December 12, 2020:

Chitrangada thanks a lot.

Chitrangada Sharan from New Delhi, India on December 11, 2020:

Nice recipe and well presented.

I like the combination of ingredients, especially adding the tofu.

Thank you for sharing.

Umesh Chandra Bhatt (author) from Kharghar, Navi Mumbai, India on December 11, 2020:

Vanita, thanks for your comment.

Vanita Thakkar on December 11, 2020:

Looks delicious, Umeshbhai.

Thanks for sharing.

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