Mutter Tofu (Vegan Matar Paneer)

A plant-based take on matar paneer with crispy oven-baked tofu, green peas, and a warmly spiced tomato-cashew gravy. Serves about 4.

Watch the recipe video on YouTube.

Equipment

• Oven
• Sheet pan (baking tray)
• Parchment paper
• Clean kitchen towel
• Mixing bowls
• Silicone spatula
• Chef’s knife and cutting board
• Fine grater (microplane)
• Large frying pan (skillet)

Ingredients

• Extra-firm tofu — 450 g (1 block)
• Neutral oil or olive oil, for tofu — 15 ml (1 tbsp)
• Kosher salt and black pepper — to taste
• Potato starch (or arrowroot powder) — 15 g (2 tbsp)
• Large yellow onion, finely chopped — 250 g (about 1.5 cups)
• Ripe tomatoes, finely chopped, or canned crushed tomatoes — 225 g (1 cup)
• Whole cinnamon stick — 1 piece
• Fresh ginger, grated — 15 g (1.5 tbsp; about a 4 cm / 1.5-inch piece)
• Garlic, finely chopped — 6 cloves (about 2 tbsp)
• Neutral oil, for masala — 30 ml (2 tbsp)
• Tomato paste — 45 g (3 tbsp)
• Ground coriander — 5 g (2 tsp)
• Ground cumin — 3 g (1 tsp)
• Ground turmeric — 1.5 g (0.5 tsp)
• Kashmiri chili powder — 3 g (1 tsp)
• Water — 30 ml (2 tbsp), plus a splash for deglazing
• Unsweetened cashew milk — 240 ml (1 cup)
• Frozen green peas — 200 g (1.5 cups)
• Garam masala — 3 g (1 tsp)
• Kasuri methi (dried fenugreek leaves) — 2 g (1 tbsp)
• Fresh cilantro, chopped — 10 g (0.25 cup)

Method

1. Preheat the oven to 220°C (425°F) and line a sheet pan with parchment paper. Note: A grill/broiler setting rather than fan/convection may work better; the fan setting can make the tofu too dry.
2. Drain the tofu and gently squeeze the block to remove excess water. Cut it into 1.5–2 cm (1/2–3/4-inch) cubes and pat thoroughly dry with a kitchen towel.
3. Toss the tofu cubes in a bowl with 1 tbsp oil, salt, and black pepper using a silicone spatula. Add the potato starch and toss again until evenly coated.
4. Spread the tofu on the lined sheet pan, making sure the pieces do not touch.
5. Finely chop the onion and fresh tomatoes, if using.
6. Place the sheet pan on the top-third rack of the oven and bake for 15 minutes. Move the pan to the bottom-third rack and bake for another 12–15 minutes, until deeply golden and crunchy. No flipping is needed.
7. While the tofu bakes, heat a large frying pan over medium heat. Add 2 tbsp oil and the whole cinnamon stick. Fry for 30–60 seconds, until fragrant.
8. Add the chopped onion and a pinch of salt. Cook for 10–15 minutes, stirring occasionally, until golden brown.
9. While the onions cook, grate the ginger (the peel can be left on if washed) and finely chop the garlic into a small bowl. Add the tomato paste to the same bowl.
10. Once the onions are golden brown, add the ginger, garlic, and tomato paste mixture. Stir constantly for 90 seconds to toast the paste and cook off the raw garlic aroma.
11. Add a splash of water to prevent sticking, then add the ground coriander, cumin, turmeric, and Kashmiri chili powder. Stir constantly for 30 seconds.
12. Add the chopped tomatoes, salt, and black pepper. Scrape the bottom of the pan to deglaze, and cook for about 5 minutes, until the tomatoes soften and break down into a thick masala.
13. Pour in the cashew milk and simmer for 2–3 minutes, until the gravy thickens.
14. Stir in the frozen peas directly (there is no need to thaw them) and cook for 2–3 minutes, until warmed through.
15. Turn the heat to low and remove and discard the cinnamon stick.
16. Stir in the garam masala. Crush the kasuri methi between your palms to release its aroma, then add it to the pan. Fold in the baked crispy tofu and chopped cilantro. Serve immediately.

Nutrition

Vegan nutritionist comment

What works well: Pairing soy (tofu) with green peas provides a robust, complementary amino acid profile rich in lysine. Cooking the tomato paste and fresh tomatoes in oil significantly boosts the bioavailability of lycopene, while black pepper paired with turmeric enhances curcumin absorption. If you use calcium-set tofu, this dish also serves as an excellent source of bioavailable plant calcium.

What is missing and how to combine: On its own, the curry is relatively light on complex carbohydrates and calories for an active lifestyle. Serve it over whole-grain brown basmati rice, quinoa, or with whole-wheat roti for a sustained-energy meal. Because the phytates in soy and spices can mildly inhibit non-heme iron absorption, finish the dish with a generous squeeze of fresh lemon or lime juice right before eating; the vitamin C can improve iron uptake from the tofu and peas.