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

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

by | Feb 16, 2023 | Dinner, Recipes

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.

    Nutrient-Rich Roasted Veggie Bowl Recipe

    Nutrient-Rich Roasted Veggie Bowl Recipe

    by | Jan 27, 2023 | Dinner, Lunch, Recipes

    This comforting, nutrient-rich roasted veggie bowl is a perfect meal for any season. Get creative with this vegan recipe and roast whatever vegetables you have on hand – brussels sprouts, celeriac, or other root vegetables, and any winter squash varieties would all work well. For an added flavor boost, choose homegrown, locally available, or in-season produce.

    Vegan, Dairy-free

    Serves: 4
    Prep Time: 15 min
    Cook Time: 25 min
    Total Time: 40 min

    Ingredients:

    • 1 head of cauliflower and/or broccoli, cut into florets
    • 3 large carrots, peeled and sliced into 1 inch chunks
    • 3 sweet potatoes, peeled and sliced into 1 inch chunks
    • 3 Tbsp extra virgin olive oil, divided
    • 2 tsp paprika, divided
    • 2 tsp garlic powder, divided
    • 1 tsp ground cumin, divided
    • 1 tsp kosher salt, divided
    • ½ tsp black pepper, divided
    • 1 cup dry quinoa
    • 2 cups of vegetable broth
    • 4 cups of kale, chopped
    • ¼ cup roasted pumpkin seeds
    • 1 avocado, sliced

    Tahini Lemon Dressing:

    • ¼ cup lemon juice
    • ⅓ cup extra virgin olive oil
    • 3 Tbsp tahini (or 3 Tbsp hummus, in a pinch)
    • 2 Tbsp apple cider vinegar
    • 2 Tbsp honey
    • ½ tsp curry powder
    • ¼ tsp ground turmeric
    • 1 tsp sea salt
    • 1 tsp black pepper
      Apple Orchard
      Spices

      Directions:

      1. Preheat the oven to 425 degrees. 
      2. Toss carrots and sweet potatoes with 1 Tbsp olive oil, 1 tsp paprika, 1 tsp garlic powder, ½ tsp cumin, ½ tsp salt and ¼ tsp pepper.  Place on a rimmed baking pan. 
      3. Using the same bowl, toss cauliflower and broccoli with 1 Tbsp olive oil, 1 tsp paprika, 1 tsp garlic powder, ½ tsp cumin, ½ tsp salt, and ¼ tsp black pepper.  Place the broccoli and cauliflower on another sheet pan. 
      4. Place both sheet pans in the oven, roasting the carrots and sweet potatoes for 30 minutes, and the broccoli and cauliflower for 20 minutes.
      5. Meanwhile, combine the quinoa and vegetable broth in a medium saucepan over medium heat.  Bring to a boil, then cover, reduce heat, and cook for 15 minutes, or until the liquid is absorbed.  Fluff the quinoa with a fork, then stir in the chopped kale and remaining 1 Tbsp olive oil. Cover and keep warm until ready to serve; the kale will wilt while staying warm in the pot.
      6. Prepare the Lemon Tahini Dressing: Combine lemon juice, olive oil, tahini, vinegar, honey, curry powder, turmeric, sea salt, and black pepper, and whisk vigorously until dressing is smooth.
      7. Assemble the bowls by spooning the quinoa and kale mixture first, then arranging roasted vegetables and avocado slices on top.  Drizzle with the tahini dressing, and garnish with toasted pumpkin seeds. 
      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.

      Hearty and Savory Vegetable Stew

      Hearty and Savory Vegetable Stew

      by | Jan 27, 2023 | Dinner, Lunch, Recipes

      The colder weather makes me yearn for delicious, warm, and comforting food like this hearty and savory vegetable stew. This vegan stew recipe is terrifically easy. Don’t be surprised if you find yourself making this dish more than once in the months ahead!

      Servings:  8

      Ingredients:

      • 1/2 cup water or vegetable stock
      • 1 tablespoon soy sauce or coconut aminos
      • 1 onion, chopped 
      • 1 red bell pepper, diced
      • 4 large garlic cloves, minced
      • 4 cups peeled and diced winter squash (Butternut, Delicata, or Kabocha)
      • 1 15-ounce can of chopped tomatoes
      • 1 cup water
      • 1 1/2 teaspoons oregano
      • 1 teaspoon chili powder
      • 1/2 teaspoon cumin
      • 1/4 teaspoon black pepper
      • 1 15-ounce can of red kidney beans (see note)
      • 1 1/2 cups frozen sweet corn
      Dark Roast Coffee Grounds
      Chocolate Chips
      Instructions:
      1. Heat water and soy sauce in a large pot. Add onion, bell pepper, and garlic. Cook over medium-high heat until the onion is translucent and most of the water has evaporated.
      2. Cut the squash in half and remove the seeds, then peel it and cut it into 1/2-inch cubes.
      3. Add the squash to the onions and chopped tomatoes, water, oregano, chili powder, cumin, and pepper.
      4. Cover and simmer until the squash is tender when pierced with a fork, about 15 minutes.
      5. Add the kidney beans with their liquid and the sweet corn. Cook for another 5 minutes.

      Note:

      You can use canned kidney beans for this recipe. However, if you have the time, it is recommended to use dried beans that have been soaked and cooked, as they lend a richer flavor to the dish. Choosing dried beans over canned is also more economical: 1 can of kidney beans is around $2.79, and one pound of dried beans can make approximately 5-6 cans worth of beans for about the same price. Not interested in soaking and cooking beans every time you need them?  Save prep time by soaking and cooking the full pound of beans, then freeze them in 15 oz increments for future use.  Be sure to freeze beans within four days of preparing.

      How to Quick Soak and Cook Dried Red Kidney Beans:

      • Sort beans, discarding any shriveled, broken beans, stones, or debris. Rinse the beans well in cold running water.
      • For every 1 pound of beans, add 10 cups of hot water.
      • Bring water to a rapid boil. Boil for 2-3 minutes.
      • Remove from heat. Cover and let stand for 1 hour.
      • Drain and rinse the beans with cool water.

      Cooking Instructions:

      • Add 6 cups of water to the drained and rinsed beans in a large pot. Bring to a boil.
      • Place a lid on the pot and simmer gently until desired tenderness, about 1 1/2 – 2 hours. The kidney bean should be easy to mash against the side of the sauce pot with a fork. 
      • Add salt and pepper to taste, and use them in your favorite recipe!
      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.

      Roasted Cauliflower Steaks with Romesco Sauce

      Roasted Cauliflower Steaks with Romesco Sauce

      by | Jan 27, 2023 | Dinner, Recipes

      This easy meal of roasted cauliflower steaks with romesco sauce checks all the boxes: warm, comforting, plant-powered, and delicious. My husband’s favorite part of this meal is the romesco sauce, which brings a flavorful, smokey brightness to the dish. Serve it with a salad of lentils, warm kale, and brussels sprouts to complete the meal.  Adapted from Feasting From Home.

      Vegan, Gluten-free

      Serves 3-4
      Prep Time: 20 min
      Cook Time: 35 min
      Total Time: 55 min

      Ingredients:

      For the lentils:

      • 1 cup of dried lentils
      • 6 cups of water
      • 1 teaspoon of salt
      • ½ of a small onion, quartered
      • 2 bay leaves
      • 2 garlic cloves

      For the sheet pan:

      • 1 cauliflower, sliced vertically about ¾” thick
      • 1 bell pepper (any color), halved with seeds removed
      • ½ onion, sliced in ½” rings
      • 4 garlic cloves

      For the marinade:

      • 3 Tbsp extra virgin olive oil
      • 1 tsp smoked paprika
      • 1 tsp cumin
      • 1 tsp coriander
      • ¾ tsp salt
      • ¼ tsp cayenne pepper, or to taste

      For the romesco sauce:

      • ½ cup slivered almonds (or another nut of your choice), toasted
      • 2 tsp smoked paprika
      • 1 tsp cumin
      • ½ tsp each of salt and pepper
      • ½ tsp cayenne pepper
      • 1 Tbsp tomato paste
      • 1 Tbsp white wine vinegar (can substitute red wine vinegar)
      • ¼ cup extra virgin olive oil

      For the salad:

        • 1 cup of brussels sprouts, thinly sliced
        • 2 bunches of kale, leafy pieces removed from stems and roughly chopped
        • 1 Tbsp olive oil
        • 1 small onion, sliced thinly
        • 2 cloves of garlic, minced
        • Salt and pepper to taste
        • 1 Tbsp balsamic glaze, for garnish (optional)
        Apple Orchard
        Spices

        Directions:

        1. Preheat the oven to 425 degrees F.
        2. Place the lentils, water, salt, and aromatics (onion, bay leaves, garlic) into a medium-sized pot and bring to a boil.  Once boiling, lower the heat and simmer gently until lentils are tender about 20 minutes.
        3. Take a whole cauliflower without removing the leaves, and make vertical cuts about ¾” apart.  Trim the leaves, leaving the stems – doing it this way helps the steaks stay together.  Place sliced steaks (and any extra florets) on a large-rimmed roasting pan, along with the sliced onions and quartered bell pepper.  Take garlic cloves, add a touch of olive oil, and wrap them in aluminum foil; place on the sheet pan as well.  In a small bowl, combine the marinade ingredients and brush liberally on both sides of the cauliflower, as well as on the onions and peppers.
        4. Bake in the oven until the cauliflower steaks are fork tender, about 35 minutes.
        5. While the steaks are roasting, add 1 tablespoon of olive oil to a large lidded skillet or wok.  Add sliced onions and saute until translucent, then add garlic, cooking another minute longer.  Add the shaved brussels sprouts and saute for 3 minutes.  Add the chopped kale, then add 3 tablespoons of water and cover.  Cook undisturbed for 5-6 minutes, allowing the kale to wilt, then saute another minute until the salad is fully combined.  Set aside.  
        6. Place the toasted almonds in a food processor, along with the roasted peppers, onions, and garlic from the sheet pan.  Pulse until well chopped.  Add paprika, cumin, salt and pepper, cayenne, tomato paste, vinegar, and olive oil, and about a tablespoon or two of water.  Pulse again until smooth.  You may add a couple more tablespoons of water if you prefer a thinner consistency.  Taste and adjust salt and heat levels to your liking.
        7. Assemble the lentils and kale in a plate or bowl, then top with the cauliflower and romesco sauce.  Garnish with fresh parsley and any additional toasted almonds, and enjoy!

        Notes:

        This recipe is adaptable to whatever pantry staples you have.  Get creative and experiment with different sides to accompany your cauliflower steaks: quinoa, purple rice, roasted broccoli, carrots, or whatever roasting veggies you have on hand.  

         Short on time and looking to avoid dirtying another pan?  Skip the sauteed kale and serve the cauliflower steaks over a chopped salad of your choice instead!  This recipe would play well with any vinaigrette or citrus-based salad dressing.

        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.

        Indian-inspired Chana Marsala with Spinach

        Indian-inspired Chana Marsala with Spinach

        by | Oct 7, 2022 | Dinner, Recipes

        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.

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