June 15, 2022
Mattar Tofu
Spicy, tangy, and full of rich earthy flavors, this delicious vegetarian dish is brightened up with sweet pops of fresh peas and cilantro. I like to serve this over cauliflower or kelp noodle rice. This dish is low carb but not keto-friendly so skip this if it exceeds your carbohydrate levels. If you are avoiding soy, you can swap the tofu for paneer.
Servings: 2
Calories: 325kcal
Ingredients
- 1 tablespoon avocado oil
- 20 ounces extra-firm tofu cut into bite-size cubes and thoroughly dried with paper towels
- 1 inch piece ginger grated
- 2 garlic cloves minced
- 1/2 yellow onion chopped fine
- 1 bay leaf
- 1/8 teaspoon cayenne pepper
- 2 teaspoons garam masala
- 1 teaspoon coriander ground
- 1 teaspoon salt
- 1 teaspoon monk fruit granulated, or 1 drop stevia glycerite, optional
- 1/2 teaspoon Kashmiri red chili powder or more to taste
- 1/4 teaspoon turmeric ground
- 1/4 teaspoon kasuri methi dried fenugreek leaves, optional
- 14 ounce can diced tomatoes with jalapeƱo or regular and add a couple minced slices of pickled jalapeƱo
- 1/2 cup vegetable broth or water
- 3/4 cups peas frozen
- 1/4 cup cream or cashew cream for dairy-free, optional
- 1/4 cup cilantro chopped
Instructions
- Heat the avocado oil in a large nonstick pan over medium-high heat. When hot, add the tofu. Cook until golden, rotating to brown all sides. Transfer to a plate and set aside. Do not clean the pan.
- Add the ginger, garlic, onions, and bay leaf. Cook, cook over medium heat until the onion is soft, translucent, and golden, about 5-10 minutes. Add the garam masala, coriander, salt, sweetener, chili powder, turmeric, and kauri methi. Cook until fragrant, about 1-2 minutes more. Add the tomatoes and broth and bring to a boil. Reduce the heat to a simmer and cook for 10 minutes.
- Add the tofu and frozen peas. Remove from heat, cover, and let stand for 10 minutes to heat through. Stir in cilantro and cream, if using. Adjust seasoning to taste and serve.
Notes
Protein:Energy Quotient [calories]: 0.79
Nutrition Facts
Mattar Tofu
Amount per Serving
Calories
325
% Daily Value*
Fat
13
g
20
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
4
g
Monounsaturated Fat
6
g
Sodium
1631
mg
71
%
Potassium
1031
mg
29
%
Carbohydrates
27
g
9
%
Fiber
7
g
29
%
Sugar
12
g
13
%
Protein
26
g
52
%
Vitamin A
839
IU
17
%
Vitamin C
44
mg
53
%
Calcium
179
mg
18
%
Iron
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
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