Matar Masala Tofu: A Delightful Indian Lunch Recipe
Introduction
Indulge in the vibrant flavors of India with this exquisite Matar Masala Tofu recipe, a dish that artfully combines the protein-packed goodness of tofu with the sweetness of green peas, all enveloped in a luscious tomato masala. This high-protein vegetarian dish is not only easy to prepare but also offers a delightful balance of spices that tantalize the taste buds. Perfect for a wholesome lunch, this recipe can be enjoyed with whole wheat Lachha Paratha and a refreshing Palak Raita, making for a satisfying and nutritious meal.
Ingredients
Here’s what you’ll need to create this delicious Matar Masala Tofu:
| Ingredient | Quantity |
|---|---|
| Tofu | 200 grams |
| Homemade tomato puree | 3/4 cup |
| Green peas (Matar) | 1/4 cup |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Red chili powder | 1 teaspoon |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Ginger (paste) | 1/2 teaspoon |
| Garam masala powder | 1/8 teaspoon |
| Additional green peas | A handful |
| Curry leaves | A few |
| Water | 1 1/2 cups |
| Sunflower oil | 3 teaspoons |
| Salt | To taste |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approximately 250 kcal |
| Protein | 18 grams |
| Carbohydrates | 25 grams |
| Dietary Fiber | 4 grams |
| Fat | 12 grams |
| Sodium | Varies with salt added |
Preparation Time
| Description | Time |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 10 minutes |
| Total Time | 20 minutes |
| Servings | 2 |
| Cuisine | Indian |
| Course | Lunch |
| Diet | High Protein Vegetarian |
Instructions
To prepare the Matar Masala Tofu, follow these simple yet effective steps to ensure a delectable outcome:
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Prepare the Tofu: Begin by cutting the tofu into bite-sized cubes. This will allow for an even cooking process and ensure that the flavors penetrate each piece effectively.
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Mix the Spices: In a mixing bowl, combine the dry spices including red chili powder, turmeric powder, and garam masala powder. Add about 1/4 cup of water to this mixture to form a paste, and set it aside for later use.
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Fry the Tofu: Heat 1 teaspoon of sunflower oil in a frying pan over medium heat. Once hot, carefully add the tofu cubes and fry them until they are golden brown on all sides. Remove the tofu from the pan and set it aside.
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Tempering the Spices: In the same pan, add the remaining sunflower oil. Once the oil is heated, temper it with cumin seeds and curry leaves, followed by the ginger paste. Sauté these ingredients for about a minute until they release their aromatic flavors.
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Create the Masala: Pour the homemade tomato puree into the pan, followed by the previously mixed spice paste. Add the salt and green peas to the mixture, stirring well to combine. Cook this mixture for approximately 5 minutes, allowing it to thicken and the flavors to meld.
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Combine Ingredients: Once the masala has thickened, gently fold in the fried tofu cubes, ensuring they are well-coated with the flavorful sauce. Allow it to cook for a few more minutes to warm the tofu and absorb the spices fully.
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Final Touches: Garnish the Matar Masala Tofu with a sprinkle of garam masala powder and a few fresh curry leaves for an extra burst of flavor.
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Serve: Plate your delicious Matar Masala Tofu and serve it hot alongside whole wheat Lachha Paratha and a side of cool Palak Raita for a perfect Indian meal.
Conclusion
This Matar Masala Tofu recipe is a fantastic addition to your culinary repertoire, showcasing how tofu can be transformed into a sumptuous and hearty dish. Its balance of spices, complemented by the sweetness of green peas and the tang of tomatoes, creates a comforting dish that’s not only satisfying but also healthy. Enjoy this delightful lunch option that embodies the essence of Indian cuisine, and don’t forget to share this recipe with friends and family who would appreciate the love and care that goes into every bite!
