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tempeh pulao. High protein tempeh recipe

Tempeh Pulao Recipe

Rekha Kakkar
Tempeh pulao recipe is one pot meal made with basmati rice, veggies and high protein tempeh. Nutritious and tasty this rice dish is high in proteins and rich in fibre and perfect weeknight dinner and lunch box recipe.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch, Main Course
Cuisine Indian, indian cuisine
Servings 6
Calories 242 kcal

Ingredients
  

  • 1 cup basmati rice
  • 200 grams tempeh cut into small cubes
  • 1 onion chopped
  • 1 bell pepper chopped
  • 100 grams mushrooms
  • 1 inch ginger minced
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1 teaspoon turmeric powder
  • 1 teaspoon garam masala
  • 1 teaspoon Red Chilli paprika
  • 1 teaspoon salt
  • 2 tablespoon ghee
  • 2 cups water
  • cilantro for garnish

Instructions
 

  • Rinse the rice in cold water and soak for 30 minutes.
  • Heat the ghee in a large saucepan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds.
  • Now Add the onion and bell pepper and peas and mushrooms and cook until the onion is translucent.
  • Add the ginger and cook for another minute.
  • To this Add the tempeh cubes and cook until they are browned on all sides.
  • Add the coriander powder, cumin powder turmeric powder, paprika or red chilli, and salt. Stir to combine.
  • Add the drained rice to the pan and stir to coat the rice with the spices.
  • Add the water and bring to a boil.
  • Reduce heat to low, cover the pan with a tight-fitting lid and cook until the water is absorbed and the rice is cooked through, about 7-8 minutes.
  • Switch off the heat
  • Cover the lid with a cloth and cover the pan with this lid. Stand the rice for 10 minutes.
  • This gives you the most fluffy long grain rice with perfect texture and grains of rice are separated.
  • Fluff the rice with a fork and garnish with fresh cilantro leaves.

Video

Notes

  • Soaking the rice for 30 minutes before cooking helps to prevent the rice from becoming sticky and ensures that the grains cook evenly.
  • Use a tight-fitting lid to prevent steam from escaping and keep the rice from becoming dry.
  • If you prefer a slightly crunchy texture, cook the tempeh for a few minutes longer before adding it to the rice.

Nutrition

Calories: 242kcalCarbohydrates: 32gProtein: 10gFat: 9gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 13mgSodium: 396mgPotassium: 316mgFiber: 2gSugar: 2gVitamin A: 634IUVitamin C: 28mgCalcium: 58mgIron: 2mg
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