Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Tofu and sweet green peas in a gently spiced onion and tomato gravy, inspired by mattar paneer.
Equipment: Large frying pan or saucepan
Measures and names
Ingredients
- 400 g firm tofu, drained and cut into cubes
- 1 tbsp oil
- 1 tsp cumin seeds
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 2 cm piece of ginger, grated
- 1 green chilli, chopped
- 1 tsp ground coriander
- ½ tsp ground turmeric
- 1 tsp garam masala
- 200 g tinned chopped tomatoes, (half a tin)
- 200 g frozen peas
- Salt
- 1 small handful of fresh coriander (cilantro), chopped
- Cauliflower rice or a green salad, to serve
Method
- Heat half the oil in a large pan and fry the tofu for 6 minutes until lightly golden. Tip onto a plate.
- Add the rest of the oil and the cumin seeds, then the onion, and cook for 4 minutes. Stir in the garlic, ginger and chilli for 1 minute.
- Add the ground coriander, turmeric and garam masala, then the tomatoes and 150 ml water. Simmer for 4 minutes.
- Add the peas and tofu, season with salt and simmer for 3–4 minutes until the peas are tender.
- Scatter with coriander and serve with cauliflower rice or salad.
Swaps and tips
Use the other half of the tin of tomatoes in a dal or soup later in the week, or freeze it. This keeps well for 3 days in the fridge and tastes even better the next day.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 36 g | 22 g | 10 g | 23 g | 445 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
