VEGANISM BY LORBIC
Recipe lunch dinner

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

A velvety North Indian curry pairing fresh bitter fenugreek, sweet green peas, and pan-seared tofu in a silk-smooth cashew reduction. Zero dairy cream, zero ghee.

high-protein soy lunch dinner gluten-free curry
Prep Time 15 mins
Cook Time 20 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 13g
Carbs 17g
Fats 10g
Calories 205 kcal
Fiber 5g

Instructions for Cook

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  • Flash-sauté chopped fenugreek leaves in a dry pan for 2 minutes to volatilize bitter alkaloids without draining nutrient-rich juices.
  • Blend warm soaked cashews with 1/4 cup water into an ultra-smooth emulsion to replicate traditional heavy dairy malai.
  • Lightly sear pressed firm tofu in half the oil to develop crisp, golden edges that absorb the spiced cardamom gravy.

Ingredients

  • 150g
  • 100g
  • 80g
  • 15g
  • 1 small (50g)
  • 1 tbsp (10g)
  • 1 tsp (5ml, divided)
  • 1/2 tsp cumin, 2 pods crushed
  • 1/2 tsp garam masala, 1/4 tsp pepper
  • 1/2 tsp kasuri methi, salt to taste

Cooking Instructions

A dairy-free, zero-cholesterol reimagination of the North Indian classic Methi Matar Malai. Tender pan-seared firm tofu cubes simmer with sweet green peas and aromatic fenugreek greens in a silky cashew and cardamom reduction.

Nutritional Highlights

  • 13g Complete Plant Protein: High-calcium firm tofu pairs with green peas and soaked cashews to deliver a balanced, complete amino acid profile with optimal biological availability.
  • Phytochemical Glucose Modulation: Fresh fenugreek leaves supply trigonelline and 4-hydroxyisoleucine, bioactive compounds that support healthy pancreatic insulin signaling and steady glycemic response.
  • Heart-Healthy Lipid Emulsion: Silky cashew cream replaces dairy fat with heart-healthy monounsaturated oleic acid and bioavailable magnesium.

Cooking Instructions

  1. Debitter the Fenugreek: Heat a dry skillet over medium heat. Add the finely chopped fresh fenugreek leaves and sauté for 2 minutes until wilted and fragrant. Remove immediately and set aside. Do not salt or squeeze the leaves.
  2. Pan-Sear the Tofu: In the same pan, heat 1/2 tsp oil over medium-high heat. Add the tofu cubes in a single layer. Sear for 3–4 minutes, turning occasionally, until all sides turn lightly golden. Transfer to a plate.
  3. Blend the Cashew Cream: Drain the soaked cashews. Blend with 1/4 cup warm water in a high-speed blender until silky smooth with zero grit.
  4. Sauté the Aromatics: Heat the remaining 1/2 tsp oil in a heavy-bottomed pan over medium heat. Add cumin seeds and crushed green cardamoms; sauté for 30 seconds until fragrant. Add minced onions and sauté for 4–5 minutes until soft and pale gold.
  5. Cook the Peas & Greens: Stir in the ginger-green chilli paste, white pepper, and rock salt. Cook for 1 minute. Add the green peas, sautéed fenugreek leaves, and 1/4 cup water. Cover and simmer on low heat for 5 minutes until the peas turn tender.
  6. Emulsify & Simmer: Lower the heat to low. Pour in the cashew puree and stir continuously until the gravy becomes smooth and glossy.
  7. Combine & Finish: Fold in the pan-seared tofu cubes, garam masala, and crushed kasuri methi. Simmer gently for 2 minutes to let the tofu absorb the spiced gravy. Serve warm with phulkas, parathas, or steamed brown basmati rice.