Matar “Paneer” with Tofu Makes an Easy Vegan Weeknight Meal

Matar “Paneer” with Tofu Makes an Easy Vegan Weeknight Meal

Indian cuisine has many delicious vegetarian dishes. Matar Paneer is a popular North Indian dish made with paneer (a cubed, semi-soft cheese) and green peas nestled in a silky, flavorful tomato-based sauce.

The recipe, despite its popularity, is made in numerous ways, and each restaurant and family has their preferred variation. I decided to replace the paneer with extra-firm tofu for an easy vegan weeknight meal. Serve this dish with basmati or jasmine rice and a few pieces of warm naan. I encourage you to get creative with your version!

Tofu may seem intimidating if you’ve never cooked with it before. Follow these helpful tips and tricks to master this healthy and versatile ingredient.

Vegan, Gluten-free

Serves 4
Prep Time: 10 min
Cook Time: 35 min
Total Time: 45 min

Ingredients

  • 1 block (14 oz) of extra-firm tofu
  • 2 Tbsp of oil, divided
  • 2 garlic cloves, minced
  • 1 inch of garlic, grated
  • ½ tsp ground cardamom
  • 1 cup of yellow onions, diced
  • 2 Tbsp tomato paste
  • 12 cashews
  • ½ tsp salt
  • 3-4 Tbsp water
  • Tofu Marinade:
  • ½ tsp ground cinnamon
  • 1 bay leaf
  • ¼ tsp turmeric powder
  • ½ tsp cayenne pepper, or less to taste
  • 1 tsp garam masala
  • ½ tsp coriander powder
  • 1 cup of frozen green peas
  • 1 cup of vegetable broth or water
  • 1 green chili, seeds removed and sliced (optional)
  • ¼ tsp salt, or more to taste
  • 3-4 Tbsp unsweetened coconut milk
  • ¼ cup chopped cilantro, for garnish
    Extra-firm Tofu
    Frozen Peas

    Directions:

    1. Drain tofu, place on a cutting board, and slice the block in half lengthwise so you have two pieces about 1” thick.  Wrap tofu in a clean towel or absorbent cloth, and then place another cutting board on top, sandwiching the wrapped tofu between the cutting boards.  Place a heavy pot (like a cast iron one) on top of the cutting board, and let rest for 10 minutes.  This allows the tofu to release any extra water, so that it can later soak up a marinade or sauce.
    2. Heat 1 tablespoon of oil in a large saucepan over medium heat. Add minced garlic, ginger, and cardamom and saute until fragrant.  Add onion and saute until onions are translucent and start to turn brown.  Add tomato paste and ½ teaspoon of salt.  Add cashews and continue cooking until the cashews soften.  Remove from heat and allow to cool.  Transfer to a blender and process until smooth, adding 3-4 tablespoons of water as needed.  Return the pot to the stove to be used again in step 4.
    3. While onion mixture is cooling, combine tofu marinade ingredients.  Unwrap the pressed tofu and place it back on the cutting board.  Brush the tofu marinade on all sides of the tofu and allow to rest for another 10-15 minutes to marinate.
    4. Using the same pan you made the onion mixture in, heat 1 tablespoon of oil over medium heat and add cinnamon, bay leaf, turmeric, cayenne, garam masala, and coriander, allowing the spices to profume.  Pour the onion mixture back into the pan, stirring frequently to ensure the mixture doesn’t burn.  Add peas, vegetable broth, and green chili, and stir until well combined.  Continue cooking on a medium heat until the sauce thickens, about 10 minutes longer. 
    5. While the sauce is thickening, heat a medium fry pan with a few drops of oil, and spread it around the pan.  Add the tofu blocks to the pan and saute for 3-5 minutes on each side, until the tofu is brown.  Remove to a cutting board and cut into 1” cubes, and then add to the sauce pot.  Add coconut milk and stir to combine.  Salt and pepper to taste.  When ready to serve, garnish with chopped cilantro.  Best served with basmati rice and a few pieces of warm naan.
    Kristina Shane

    This recipe is from of Home Chef and OPL Community member Kristina Shane.

     

    OPL Plant-rich Recipes

    Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

    Surprisingly Good Parmesan Tofu Cutlets in Marinara Sauce

    Surprisingly Good Parmesan Tofu Cutlets in Marinara Sauce

    This healthy and surprisingly good vegetarian take on the traditional Italian chicken parmesan recipe will turn you into a tofu fan. Tofu cutlets are so adaptable to whatever cuisine you prepare; simply change up the marinating seasoning and marinate for about 30 minutes or longer for a more intense flavor.  I like to prepare them as parmesan tofu cutlets covered with marinara sauce and sprinkled with shaved parmesan cheese and red hot pepper seeds. Add a side salad, and voila! – you have a delicious, nutritious dinner. Need a primer for cooking with tofu? Follow our tips and tricks for mastering this versatile protein.

    Adapted from Prevention’s Quick and Healthy Low-Fat Cooking

    Servings:  4

    Ingredients:

    • 12 ounces firm/extra firm tofu, drained and squeezed dry by using cheesecloth, or kitchen towels
    • 2 large eggs or ½ cup egg substitute
    • 2 tbsp unsweetened almond milk or skim milk
    • A sprinkle of coarse ground black pepper
    • 1/2 cup panko or dry bread crumbs
    • 2 tsp Italian seasoning
    • 1 garlic clove, minced
    • 1 tbsp finely shredded parmesan cheese
    Extra-firm Tofu
    Shredded Parmesan Cheese
    Instructions:
    1. Cut tofu into 1/4 inch slices.
    2. In a shallow bowl, whisk together the eggs, minced garlic, milk, and pepper.
    3. In another medium-sized shallow bowl, combine the panko, Italian seasoning, and parmesan.
    4. Dip the tofu slices into the egg mixture, then into the crumb mixture, coating both sides evenly.
    5. Place the tofu on a baking sheet that has been coated with olive oil or use parchment paper in place of the olive oil.
    6. Bake at 350 degrees F for 20 minutes.   Flip the slices and bake for another 15 minutes or until golden. 
    7. Serve with freshly prepared pasta and marinara sauce topped with extra shaved parmesan cheese.
      Chef Yvonne Dwyer

      Recipe compliments of OPL Master Naturalist and Home Chef Yvonne Dwyer

      OPL Plant-rich Recipes

      Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

      Indian-inspired Chana Marsala with Spinach

      Indian-inspired Chana Marsala with Spinach

      Kick up the heat with this flavorful Indian-inspired Chana Marsala dish!  Chickpeas (chana) and spinach are nestled in a savory sauce of tomatoes, onions, and spicy serrano peppers.  Enjoy this dish on its own with a few slices of toasted naan or ladled atop basmati rice, cauliflower rice, or any roasted vegetables of your choice. 

      Gluten-Free, Vegan
      Serves 6

      Prep Time: 5 min
      Cook Time: 25+ min (more if simmering longer)
      Total Time: 30+ min

      Ingredients

      • 3 Tbsp olive oil (can substitute coconut, grapeseed, or mild oil of your choice)
      • 1 medium sweet onion, finely diced
      • 3 cloves garlic, minced
      • 2 Tbsp fresh ginger, minced
      • 1 Tbsp ground cumin
      • 1 Tbsp ground coriander
      • 1 tsp chili powder
      • 1 tsp ground turmeric
      • ¾  tsp sea salt
      • 2-3 fresh serrano chilies, minced with seeds (reduce the amount if you prefer less heat)
      • 5 oz fresh spinach, coarsely chopped
      • 1 28-ounce can of plum tomatoes with their juices
      • 1 15.5-ounce can of chickpeas, drained
      • 1 tsp garam masala*
      • ½ cup coconut cream**
      • ½  cup fresh cilantro, chopped

      Directions

      1. Heat oil in a large pot over medium heat. Once hot, add onion and saute for 3-5 minutes until translucent.  Add garlic and ginger, and stir to combine.
      2. Combine cumin, coriander, chili powder, turmeric, and salt, and add to the pan.  Saute for a few minutes until the spices begin to toast and perfume, and then add the serrano chiles.  Cook, stirring frequently, until the peppers begin to soften, about 5 minutes.  
      3. Next, add chopped spinach and a few tablespoons of water to the pan.  Cover and allow to cook until the spinach begins to wilt, about 2-3 minutes. 
      4. Remove the lid, and add the plum tomatoes with their juices, crushing the tomatoes with your hands or the back of a spoon before placing them in the pot.  Add chickpeas and garam masala, and stir.  When the pot begins to bubble, lower the heat and cover, simmering for 20 minutes or longer for more developed flavors.    
      OPL Plant-rich Recipes

      Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

      Easy Breakfast Wrap for Dinner

      Easy Breakfast Wrap for Dinner

      Enjoy the delicious and healthy goodness of eggs, for dinner. Recharge after a long day with this colorful and vibrant veggie and egg wrap!

      Total Time: 30 min.

      Yield: 2 servings

      Ingredients:
      • 2 potatoes or sweet potatoes
      • 1 bell pepper
      • 1 red onion
      • 2-4 eggs
      • 1/2 avocado
      • 2 tablespoons of olive oil
      • 1 cup spinach
      • 11 package of Brussel sprouts
      • 1/2 cup hazelnuts
      • 1/2 lemon
      • Parmesan to taste
      • Cheese of choice to taste
      • Olive oil
      • Whole wheat tortilla
      Butternut Squash

      Instructions:
      1. Preheat your oven to 400 degrees.
      2. Cut Brussel sprouts in halves and place them on a baking sheet with olive oil, salt, and pepper.
      3. Bake for 15-20 minutes, then finish them off with shredded parmesan and the juice of half a lemon.
      4. Finely dice 1 bell pepper and 1 red onion, allow them to simmer in a pan with olive oil on low heat.
      5. Wash, peel, and shred two potatoes. Add the shredded potatoes to your simmering pepper and onion. Allow this to cook on a slightly higher heat for 15-20 minutes.
      6. In another pan, add your whisked eggs. Continue to stir until the eggs are just cooked then add your spinach and cheese.
      7. Once your hash browns are tender and crisp on the outside and your eggs are cooked prepare your tortilla for assembly.
      8. Add a layer on your potato mixture, eggs, cheese, avocado. Roll up your burrito and place it back in your skillet. Toast on each side for two minutes then serve with your Brussel sprouts!
      9. Enjoy!
      Sarah Biddle Image

      Recipe compliments of Home Chef Sarah Biddle and OPL Community Member

      OPL Plant-rich Recipes

      Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

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