VEGANISM BY LORBIC
Recipe lunch dinner

High-Protein Matar Tofu Curry (Dairy-Free Green Peas & Tofu Curry)

A fragrant North Indian curry pairing sweet green peas and pan-seared golden tofu in a spiced tomato-onion gravy. Zero dairy paneer, zero butter.

high-protein soy lunch dinner gluten-free curry
Prep Time 10 mins
Cook Time 15 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 12.5g
Carbs 15g
Fats 6.5g
Calories 175 kcal
Fiber 6g

Instructions for Cook

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  • Press firm tofu for 10 minutes to expel surface moisture, ensuring a crisp golden sear that resists acidic tomato breakdown.
  • Add green peas directly to the simmering gravy for just 4 minutes to preserve natural sucrose sweetness and bright chlorophyll.
  • Crush kasuri methi between your palms and fold it in with garam masala at the final minute to trap delicate aromatic oils.

Ingredients

  • 160g
  • 100g
  • 1 medium (70g)
  • 2 medium (160g)
  • 1 tbsp (15g) + 1 chilli
  • 1 tsp (5ml, divided)
  • 1/2 tsp cumin, 1 bay leaf
  • 1/4 tsp hing, 1/2 tsp turmeric
  • 1 tsp coriander, 1/2 tsp chilli
  • 1/2 tsp each, salt to taste
  • 2 tbsp

Cooking Instructions

A light, deeply nourishing upgrade to the classic North Indian Matar Paneer. Pan-seared cubes of firm tofu simmer alongside sweet green peas in a balanced, slow-cooked onion and tomato sauce infused with aromatic spices.

Nutritional Highlights

  • 12.5g Complete Plant Protein: Calcium-set firm tofu supplies all nine essential amino acids with high bioavailability, delivering the texture of traditional paneer with 95% less saturated fat.
  • Blood Sugar Regulation & Gut Health: Sweet green peas provide 6g of prebiotic dietary fiber and resistant starches, slowing carbohydrate absorption and sustaining steady energy.
  • Cardiovascular Protection: Replacing dairy ghee and butter with cold-pressed oil eliminates dietary cholesterol and floods the meal with heart-healthy monounsaturated fatty acids and antioxidant lycopene.

Cooking Instructions

  1. Pan-Sear the Tofu: Heat 1/2 tsp of oil in a non-stick skillet over medium-high heat. Arrange the pressed tofu cubes in a single layer. Sear for 3–4 minutes, turning occasionally, until the edges turn golden and crisp. Transfer to a plate.
  2. Bloom the Aromatics: Heat the remaining 1/2 tsp of oil in a heavy-bottomed pan over medium heat. Add the cumin seeds, bay leaf, and asafoetida. Once the seeds crackle, add the finely minced onions. Sauté for 4–5 minutes until soft and translucent golden-brown.
  3. Cook the Masala Base: Stir in the ginger-garlic paste and slit green chilli. Sauté for 1 minute until fragrant. Add the pureed tomatoes, turmeric, coriander powder, Kashmiri red chilli powder, and rock salt. Cook for 5–6 minutes on medium heat until the sauce thickens and releases moisture.
  4. Simmer the Peas: Pour in 1/2 cup of warm water. Bring the gravy to a gentle simmer. Add the green peas, cover with a lid, and cook on low heat for 4 minutes until the peas are tender yet bright green.
  5. Combine & Rest: Fold in the pan-seared tofu cubes. Simmer uncovered for 2 minutes to let the tofu absorb the spiced sauce. Turn off the heat. Crush the kasuri methi between your palms and scatter it over the curry alongside the garam masala and fresh coriander. Cover and rest for 2 minutes before serving hot with warm phulkas or steamed jeera rice.