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Description
This mattar tofu is a healthy, vegan version of an Indian food classic, mattar paneer. Tofu works perfectly as a sub for the paneer cheese and makes this dish dairy-free.
Ingredients
- 1 (14 oz) package organic extra-firm tofu, cut into small cubes
- 1 1/2 Tablespoons coconut oil
- 1 inch piece of fresh ginger
- 1 clove fresh garlic, minced
- 1 medium yellow onion, chopped
- 1/4–1/2 teaspoon cayenne pepper
- 1/3 cup water
- 1/2 Tablespoon garam masala
- 1/2 Tablespoon ground coriander
- 1/4 teaspoon ground turmeric
- 1 teaspoon salt
- 1/8 teaspoon black pepper
- 1 (14 oz) can diced tomatoes with juice
- 1/2 cup vegetable broth
- 1 bag (2 cups) frozen baby peas, thawed slightly
- fresh chopped cilantro, for topping (optional)
- rice or cauliflower rice, for serving
Instructions
- Place onion, ginger, garlic and cayenne pepper into the container of a blender or food processor along with 1/3 cup water and blend until the mixture turns into a smooth paste. Set aside.
- Heat coconut oil in a large sauté pan. Once hot add tofu cubes in a single layer and stir-fry until golden. This shouldn’t take very long. Once golden place tofu cubes onto a plate and set aside.
- Carefully add the contents of the blender into the same sauté pan you used for the tofu. Just be very careful with this part as the paste may splatter. Cook, stirring constantly until the paste turns a light brown color (about 5-6 minutes).
- Add the garam masala, coriander, turmeric, salt, pepper and tomatoes. Stir and cook for a few minutes longer. Add in vegetable broth and peas, mix well and bring mixture to a boil.
- Cover, lower heat and simmer gently for 10 minutes. Lift cover and add the tofu cubes. Simmer ten minutes or until tofu and peas are heated through. Top with a little cilantro and serve with brown, basmati, jasmine or cauliflower rice.
- Category: Lunch/Dinner
- Method: Stovetop
- Cuisine: Indian
Nutrition
- Serving Size: 1/2 of recipe
- Calories: 539
- Sugar: 17g
- Fat: 22g
- Saturated Fat: 11g
- Carbohydrates: 41g
- Fiber: 14g
- Protein: 36g
Keywords: mattar tofu, vegan mattar paneer
Leave a Comment
This dish is so good! Another EBF recipe I keep coming back to.
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Hello, Awesome Article, and Your information about the recipe is very amazing and so much useful for me. Keep it up and thank you very much.:)
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I’ve tried making Indian food at home, and it always feels like it’s missing something. This recipe, however, was AMAZING. I added more salt than it called for, and added a tablespoon of butter at the end and it was incredible. My fiance doesn’t even like tofu, and he’s raving about how great this is. Thank you!!!!!!
I doubled the recipe to have leftovers, and I’d say the base recipe has more like 3-4 servings, not 2. Because now we have a LOT of leftovers 🙂
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Ahh yay!! So glad you both loved this recipe, Sarah. Thanks so much again, for coming back to leave a comment and star rating. The reviews are super helpful to other readers and it means the world to me!
Made this tonight and it is absolutely delicious. One of the best dishes I have ever made!
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Ahh that makes me so happy to hear, Amanda!! Thanks so much for trying my recipe and for coming back to leave a comment and star rating. It means the world to me. <3
Love the Indian cuisine. I’m also struggling for a healthier me, I’ve even start running with SportMe marathon training app and I can say I’m on the right track now. Nutrition is an important part of my losing weight plan, and your blog posts are a true inspiration!
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So the family loved it ! However we did a few modifications including frozen corn because the kids don’t like peas for some reason and I also added some garbanzo beans for more fiber and protein and the kids love them as long as I tell my son they are hummus beans LOL
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Haha! I’m so glad this recipe was a hit with your family, Kristen!! I’m sure the corn and added beans were delicious. Thanks for coming back to leave a comment + star rating. It means the world to me. <3
For any of you who made this did you find the recipe was good quantity for 2 or did it serve more than 2? Thanks! I’m keen to try this soon.
This looks amazing! I totally need to try this asap!
Paige
http://thehappyflammily.com
If you make this with paneer is there any difference in the directions or would you treat it the same as the tofu?
I’m not sure, since I haven’t tried it! Let me know if you end up trying it and how it turns out if you decided to use paneer.
Mattar Paneer is a traditional Indian dish which features regularly in a family setting. I have previously substituted paneer for Halumi and also Soya chunks and now Tofu. The recipe remains the same. The results are still impressive but there is obviously a difference in the texture but the main flavours in the sauce still hit the right notes.
★★★★★
This recipe is a(nother) keeper. Thank you, Brittany This dish is one of my new faves! I served over rice made w/coconut milk…so delicious!!!
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You’re so welcome, Jennifer!! So glad you enjoyed this dish. As always, I so appreciate you coming back to leave a comment + star rating. It’s so helpful to other readers!
I love this recipe! I was a little nervous because I find with curry recipes it always feels like it’s missing something; That is not the case with this one. If you are looking for a new fun recipe, this is it. Everyone in my house loves it.
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Yay!! That makes me so happy to hear, Soleil. So glad that you and your family enjoyed this recipe. I really appreciate you taking the time to leave a comment and star rating. The reviews are super helpful!
This was delicious! It really hit the spot; and my husband who is Indian loved it & even took leftovers for lunch today!
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Yayy! Thank you so much for sharing Megan, I am so happy that both you and your husband loved it! And thank you so much for coming back to comment (and leaving the star rating) for this recipe. It means the world to me!
I’m curious – where does the name “Mattar” come from in your Mattar tofu recipe-
that is my maiden name!
Debbie-
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It is Urdu/Hindi for peas! Mattar is found in many of our dishes.
A native speaker 🙂
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I think it’s Hindi (or Indian) for pea. 🙂
I finally got around to making this last week, and it was delicious. My husband, who claims he can’t stand tofu, had seconds and leftovers the next day!
Your comment made my day! I love finding recipes that can convert tofu haters. 🙂
Wow! That looks absolutely scrumptious. I def have pinned it to my Go-To Food ideas board on Pinterest so thank you lady!
Palak Paneer, Gajar Ka Halwa, Pav Bhaji – I love them all!! 🙂 Changing Mattar Paneer to Mattar Tofu is an interesting idea about which I’m really curious – another inspiration in my bookmarks… I hope it will become my favourite, too, as it looks like a great (and tasty) last minute lunch idea. Honestly, if I was cooking the result never looked liked this – and definitely not in the pictures! For me it’s really important how I see the food I eat, creative dining events like this helped me a lot to realize this fact: the combination of an ordinary place and professional cooks revealed that creating a dish that looks delicious is easier than I thought and it’s all about the small details… Just like on these colourful photos!
Loved this recipe! Living alone, I often end up wasting a lot of food, so I try to half recipes. This one I decided not to and Im glad I didn’t. I’ve eaten it twice and am still not sick of it. Yum!
So glad that you liked this recipe, Amy. And hooray for tasty leftovers. I love cooking once and eating twice (or three times). 🙂
Oh my!!! So tasty! I am actually not a huge Indian food fan, but I really loved this recipe. My husband and I were able to make it even with our jam-packed week nights.
By the way, since following “Eat to Live”, and basically trying to relearn how to cook, your website has been the most amazing find! You’ve helped me more than you know.
Woo-hoo! So glad that you enjoyed the mattar tofu! It makes me so happy to hear that my blog has helped you — that’s what EBF is all about. 🙂
By the way, the Superfood Energy Balls have been renamed in our house as little balls of heaven. Occasionally I make them with peanut butter instead of the almond butter and both versions are, well… little balls of heaven
Yum, yum, yum, yum! I have 80% of the ingredients and will be making this for dinner tonight!!! I just need to pick up some tofu and peas and I’m set. Thank you so much for sharing and for the beautiful photos!
How much is a bag of peas?
I love Indian food! Especially saag–I make it in the crockpot and can eat it for a whole week 🙂
I’ve never actually had Indian food, but this may change my mind. It looks delicious!!!
I am so unbelievably excited to try this, Brittany! I am a major tofu fan, an Indian food lover, and am pea obsessed. I think it’s meant to be 😉
Now I have a purpose for the block of tofu in my fridge.
I adore making Indian food, especially for the leftovers, as they are always better the next day!
This looks delicious! Thanks for sharing 🙂
http://www.mintnotion.com