High Protein Tehri

Elevate your weeknight meals with this delectable and wholesome High Protein Tehri—a vibrant one-pot dish that brings together the rich flavors of traditional Tehri with a modern, nutritious twist. Made with protein-packed moong dal, golden sautéed tofu, and colorful vegetables like carrots, green beans, and peas, this recipe is a hearty and satisfying choice for vegetarians. Fragrant basmati rice is infused with aromatic spices like cumin, garam masala, and turmeric, creating a perfectly balanced blend of flavors. Easy to prepare in just 45 minutes, this gluten-free dish is ideal for a healthy, family-friendly dinner. Garnished with fresh cilantro, High Protein Tehri is a complete meal that’s delicious on its own or paired with a cooling side of yogurt. Perfect for those looking for high-protein Indian recipes or vegetarian comfort food, this dish is as nourishing as it is flavorful!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Moong dal (split yellow lentils)
• 200 grams Firm tofu
• 0.5 cup Green peas (fresh or frozen)
• 1 medium, diced Carrot
• 1 medium, diced Potato
• 0.5 cup Green beans
• 1 medium, thinly sliced Onion
• 1 medium, chopped Tomato
• 1 tablespoon Ginger-garlic paste
• 2 small, slit Green chilies
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil
• 2.5 cups Water
• 2 tablespoons, chopped Fresh cilantro

Directions

Step 1

Rinse the basmati rice and moong dal together under cold water until the water runs clear. Soak them in water for 15 minutes, then drain and set aside.

Step 2

Cut the tofu into small cubes. Heat 1 tablespoon of oil in a large pan or pot and lightly sauté the tofu cubes until golden on all sides. Remove and set aside.

Step 3

In the same pan, heat the remaining 1 tablespoon of oil. Add the cumin seeds and let them splutter for a few seconds.

Step 4

Add the sliced onion and sauté until golden brown. Stir in the ginger-garlic paste and green chilies, cooking for 1-2 minutes until the raw smell disappears.

Step 5

Add the diced carrot, potato, and green beans. Cook for 3-4 minutes, stirring occasionally.

Step 6

Stir in the chopped tomato, turmeric powder, coriander powder, red chili powder, and salt. Cook until the tomato softens and the spices are well combined.

Step 7

Add the drained rice and moong dal to the pan. Gently mix to coat them in the spice mixture.

Step 8

Pour in 2.5 cups of water, and bring the mixture to a boil. Reduce the heat to low, cover the pan with a lid, and cook for 15-20 minutes, or until the rice and lentils are fully cooked and the water is absorbed.

Step 9

Add the sautéed tofu and green peas to the pot. Sprinkle in the garam masala and gently mix everything together. Let it cook for another 2-3 minutes on low heat.

Step 10

Turn off the heat and let the Tehri rest, covered, for 5 minutes. Garnish with fresh cilantro before serving.

Nutrition Facts

Serving size	1815.8 grams (1815.8g)

Amount per serving	% Daily Value*
Calories	1453

Total Fat 46.80g	60%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 18.90g
Cholesterol 5mg	2%
Sodium 4014mg	175%
Total Carbohydrate 205.10g	75%
Dietary Fiber 28.40g	101%
Total Sugars 32.40g
Protein 67.10g	134%

Vitamin D 0IU	0%
Calcium 631mg	49%
Iron 22mg	120%
Potassium 3420mg	73%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.9%

Protein: 17.8%

Carbs: 54.3%