Heart-Healthy Tofu and Peas Curry (Matar Tofu)
20 minutes
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About Heart-Healthy Tofu and Peas Curry (Matar Tofu)
Craving a delicious and healthy twist on classic Matar Paneer? This Tofu and Peas Curry delivers authentic Indian flavors with a cholesterol-conscious upgrade! Tender tofu replaces paneer, creating a hearty and satisfying vegetarian curry packed with sweet peas and aromatic spices.The fragrant blend of cumin, ginger, onion, and tomato creates a rich and flavorful sauce that perfectly complements the tofu's subtle taste. This recipe is easy to follow, making it perfect for weeknight dinners or a special occasion.Enjoy this nourishing and flavorful curry served with warm naan or roti for a truly delightful culinary experience. It's a perfect choice for vegetarians, vegans, and anyone looking for a healthy and satisfying meal.
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Recipe Time & More
Prep10 minutes
Cook10 minutes
Total20 minutes
Ingredients
Aromatics & Spices
- 1/2 tbsp Cumin Seeds also known as jeera
- 1 Large Onion finely chopped
- 1 tbsp Ginger minced
- 1 tbsp Turmeric Powder also known as haldi
- 1 tbsp Chili Powder adjust to your spice preference, red
- 1 tbsp Garam Masala
- 1 tbsp Fenugreek Leaves also known as kasuri methi
Vegetables & Protein
Other
- 2 tbsp Vegetable Oil
- 1.5 tsp Salt or to taste
- 1 cup Water or as needed for desired consistency
Instructions
Sauté Aromatics
- Heat oil in a pan or pot over medium heat. Add cumin seeds and sauté until fragrant (about 30 seconds). Add minced ginger and sauté until lightly browned. Add the chopped onion and sauté until golden brown.
Build the Curry
- Add the chopped tomato, turmeric powder, and red chili powder. Mix well and cook for 2-3 minutes until the tomatoes soften.
Add Tofu and Peas
- Stir in the cubed tofu and frozen peas. Cook for another 3 minutes, stirring occasionally.
Simmer
- Add water (about 1 cup, or adjust for your desired consistency). Bring to a simmer, then reduce heat to low, cover, and let it simmer gently for 10-15 minutes, or until the tofu is heated through and the flavors have melded.
Finish and Serve
- Remove from heat and stir in the fenugreek leaves (kasuri methi) and garam masala. Taste and adjust salt as needed. Serve hot with naan, roti, or rice.
Recipe Notes
Expert Tips for the Best Tofu and Peas Curry:
- Pressing the tofu beforehand is crucial for removing excess water and ensuring a firm texture in the curry.
- Adjust the amount of red chili powder to control the spiciness level to your preference.
- For a richer flavor, you can add a tablespoon of tomato paste along with the fresh tomatoes.
- Garnish with fresh cilantro before serving for an extra pop of color and flavor.
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Recipe Nutrition
Calories: 69kcalCarbohydrates: 2gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1.8gMonounsaturated Fat: 3.6gSodium: 855mgSugar: 1g
sarika gupta
Articles: 9
3 Comments
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Perfect dish! Can’t wait to cook it.
This is fantastic! Thank you for sharing.
This is awesome! Can’t wait to cook it.