Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Asafoetida | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- Fresh Corn Ears - Two
- Tofu - one pack or 200/250 gm.
- Palak or spinach - 100/150 gm.
- Suffola/Olive Oil or any low-fat oil - quarter teaspoon
- Mustard - half a teaspoon
- Ginger/Garlic (recommended) - 1 teaspoon paste form
- Coriander (Dhaniya) powder- half a teaspoon
- Chilli powder - half a teaspoon, or green chillies (one)
- Tomatoes - one, large-sized, or two small sized
- Onions - one, small sized
- Asafoetida - a pinch
- Turmeric powder - quarter teaspoon
- Salt - quarter teaspoon
- =
Directions
Extract the fresh corn from the ears - remove the silk and use the knife to literally slice the corn off the ear (it is easier than trying to extract it by your fingers)
Slice the tofu into small pieces
Chop the onions and tomatoes
Prepare the ginger/garlic paste or use readymade paste
Chop the palak or spinach and cook it for 5-7 minutes
Run the cooked palak/spinach in a blender/mixer or grind it to create fine paste
Pour (if quarter teaspoon can be poured!) the oil into a pan and heat it
Add mustard and split it
Add asafoetida
Add chilli powder, turmeric powder and dhaniya powder
Add ginger/garlic paste
Add onion and tomatoes
Stir the mix together for about half a minute
Add the extracted corn and stir for two minutes
Add salt and stir
Add sliced tofu and stir very carefully for half a minute
Close the pan with a lid and let it fry for two minutes
Remove the lid and stir carefully again for about ten seconds