Benefits of Potatoes

• rich in complex carbohydrates that can supply energy
• Potatoes contain more potassium than any other fresh vegetable in the produce department
• Potatoes also contain substantial amounts of vitamins C and B6, which are vital for blood clotting, wound healing, a strong immune system, normal nervous system function and for converting the food you eat to energy

•  There’s also a substance called kukoamine found in potatoes that may help to lower blood pressure

Benefits of Tofu

Tofu is a good source of dietary calcium, protecting against bone weakness, loss, osteoporosis and rheumatoid arthritis. Tofu is also very high in iron, protein, minerals and plant component called isoflavones. Isoflavones can  protect women in menopause can be beneficial in fending off prostate cancer in men. Tofu also contains antioxidants manganese, copper and selenium. These nutrients contribute to maintaining energy levels. Anti-oxidants’ are also believed to help prevent against a myriad of cancers by protecting DNA. Eating tofu can help fight against a variety of health conditions such as heart disease and cancer.

Ingredients

• 2 potatoes (Diced and microwaved for 15 mins)
• 1 big firm tofu (diced)
• 1 big tomato(diced)
• 1/2 big onion ( chopped finely)
• 3 tbsp of fish curry powder
• 1tbsp of chilli powder
• 1/2 tsp cumin
• 1/2 tsp mustard seeds
• 1/4 tsp fenugreek seeds
• 1 stalk curry leaves
• 2 tbsp tarmarind extract
• 1 tsp sugar ( optional)
• salt as required
• 2tbsp oil

Method

1. In a deep pan , 2 tbsp of oil and heat.
2. Add the cumin, mustard and fenugreek seeds and fry for  30 seconds
3. Add the chopped onions, diced tomatoes and curry leaves and fry for another 2 mins
4. Add curry powder and chilli powder and 2 cups of water. Bring to boil
5. Add the tamarind extract, salt and sugar and stir
6. Add potatoes and tofu and 1 more cup of water
7. Allow to simmer under low heat until oil surfaces.

8. Remove from heat and serve with steamed rice or bread.

Visit vishalicookbook for more vegetarian recipes.