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How To Make Healthy Vegan Matar Paneer

How To Make Healthy Vegan Matar Paneer

Matar Paneer is the most popular North-Indian style dish of green peas in a spicy gravy of thick onion and tomato sauce. It is considered a favorite dish for many North-Indian people. Paneer which is made out of milk though rich in calcium but contains high-fat content in it. People who are generally health-conscious avoid eating Matar Paneer (due to fatty content). 

So what about those who still want to taste mouth-watering North-Indian dishes? Yes! We have a solution for them. The paneer-tofu in this case is nothing more than the welcome sideshow. In this version, we will see how to create this luscious vegan version of Indian Matar Paneer with pan-fried tofu cubes and peas which are simmered in spiced tomato sauce.

NUTRITION FACTS:

  1. Fats - 5g
  2. Calories: 117 KCal
  3. Carbohydrates - 12g
  4. Proteins - 8g

BASIC INFORMATION:

  • Preparation Time: 15 Minutes
  • Cooking Time: 15 Minutes
  • Serves: 8 Plates

INSTRUCTIONS:

  1. Heat the oil in a frying pan. Add crushed cardamom and bay leaves into it. Once they started to darken add pureed onions.
  2. Cook the onions, stir them frequently with some salt until they get a brown texture. Then add in the tomatoes and garlic ginger paste and continue sauteeing until they become darker and get dried a bit.
  3. Now add some powdered spices – coriander, turmeric, chili powder, and garam masala and continue to saute for a couple of minutes. Now add 4 cups of water, salt to taste, and bring the gravy to boil.
  4. If using frozen peas, add them after the sauce (Onion- Tomatoes) comes to boil Now add extra firm tofu cubes and mix well and now allow the sauce to simmer well so that all the spices and flavors get meld into it.
  5. Serve hot, garnished with cilantro, and with the lemon wedges on the side.

TIPS:

  1. Matar or green peas which are the main ingredient here and the most important one to take care of. Peas dominate and decide how your gravy will look and taste like. Avoid using sweet peas in the curry rather than prefer frozen peas which usually everyone does because peas are seasonal and not available round the year.
  2. Tofu should be super firm or extra firm which gives the enriching texture to the dish and provides good taste. Sautéing the tofu prior to adding it to the curry is generally suggested. It helps tofu to hold the ingredients so that tofu can crumble easily in the curry.
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