Indian Mattar Tofu

May 25, 2023May 25, 20230 15
Indian Mattar Tofu recipe for a flavorful dinner
in Vegetarian

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 package firm tofu , cut into small cubes
2 tablespoons fresh ginger , grated or 1 teaspoon ginger , powdered
1 tablespoon fresh garlic , minced
1 medium onion , minced
1 tablespoon garam masala or 1 tablespoon curry powder
1 teaspoon salt
1 teaspoon turmeric
1 teaspoon coriander
1 can diced tomatoes with juice
2 cups frozen baby peas
1 tablespoon sugar

Nutrision Information

Servings Per Recipe
4
Calories
179
Sugar
6g
Fat
9g
Indian Mattar Tofu is a classic vegetarian dish that is a popular alternative to traditional meat-based meals. Featuring cubed firm tofu, aromatic spices, tomatoes, and frozen baby peas, this dish is both delicious and nutrient-dense. Its unique flavor profile is sure to delight your taste buds, while the healthy ingredients will leave you feeling satisfied and energized. This dish is perfect for vegans and vegetarians, or anyone who is looking for a healthy and flavorful meal option.

Instructions

1.Heat a non-stick frying pan or wok over medium-high heat, and add the tofu cubes. Cook until they are brown and crispy on all sides, and then set aside.
2.In the same pan, add the onion, ginger, and garlic. Cook until the onion is translucent and fragrant.
3.Add the garam masala, salt, turmeric, and coriander to the pan, and cook for an additional minute until the spices are fragrant.
4.Add the canned tomatoes with juice and the frozen baby peas to the pan, and stir to combine. Simmer for 5-10 minutes, until the sauce has thickened slightly.
5.Add the cooked tofu back into the pan, and stir until the tofu is coated in the sauce.
6.Add the sugar to the pan and stir to combine. Cook for an additional minute until the sugar has dissolved and the sauce is heated through.

PROS

This dish is a great source of plant-based protein and fiber, thanks to the tofu and peas.

It also features a rich blend of aromatic spices that make it both delicious and satisfying.

CONS

The recipe includes canned tomatoes that can be high in sodium.
Be sure to look for low-sodium varieties to reduce your salt intake.

If you are sensitive to legumes, the baby peas may not be a good option for you.

HEALTH & BENEFITS

This recipe is packed with nutrients! Tofu is an excellent source of plant-based protein, while the peas are a good source of both protein and fiber. The aromatic spices used in this recipe, like ginger, garlic, and turmeric, are also known for their anti-inflammatory properties, making this dish a great addition to your diet if you are looking to reduce inflammation in your body.

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