Vegan Matar Paneer

Vegan Matar Paneer Recipe from India with Tofu and Peas

Region / culture: India | Servings: 4 |

Vegan diet

Introduction

Vegan Matar Paneer is a delicious and flavorful dish that is perfect for those following a plant-based diet. This recipe replaces the traditional paneer cheese with tofu, making it a healthier and cruelty-free alternative. The combination of green peas and tofu in a rich and aromatic sauce is sure to satisfy your taste buds.

History

Matar Paneer is a popular North Indian dish that traditionally consists of paneer cheese and green peas cooked in a tomato-based sauce. This vegan version of the dish was created to cater to those who are looking for a dairy-free option without compromising on taste and texture.

Ingredients

rice
1 brick of tofu
2 tsp of gram flour (chickpea flour, besan)
enough water to make a thin, smooth paste
1 family size package of frozen green peas
1 cup of ground tomatoes or tomato purée
juice of one lemon

Sauce

1 onion, sliced very thinly
1 tsp of pressed garlic
1 cup of water
1 tsp of ginger
1 tsp of cumin
1 tsp of coriander
0.5 tsp of clove
0.25 tsp of methi (fenugreek)
1 tsp of salt

How to prepare

Start cooking rice.
Cut 1 brick of tofu into cubes and bake in a 300°F (149°C) oven while you prepare the sauce.

Sauce

Sauté the onion and garlic in your favorite cooking medium until browned.
Add spices to the onion and garlic in the last minute of sautéing.
Stir until the spices are distributed and then add water.
Mix the gram flour with water to make a thin, smooth paste.
Add frozen peas to the sauce and cook until hot.
Gradually add the chickpea flour mixture while stirring.
The sauce will thicken.
Add tomatoes or tomato puree and lemon juice.
Stir and adjust the seasonings.
Add tofu and simmer until it absorbs some of the seasonings.
Add more water if necessary.
Serve with rice.
Lemon juice Recipes.

Variations

Add diced potatoes or carrots for extra vegetables.
Use cashew cream instead of chickpea flour for a creamier sauce.
Substitute tofu with tempeh or seitan for a different texture.

Cooking Tips & Tricks

Make sure to bake the tofu cubes before adding them to the sauce. This will give them a firmer texture and prevent them from falling apart.

- Adjust the spices according to your taste preferences. You can add more or less of any spice to suit your palate.

- If the sauce becomes too thick, simply add more water to achieve the desired consistency.

Serving Suggestions

Serve Vegan Matar Paneer with steamed rice or naan bread for a complete and satisfying meal. Garnish with fresh cilantro leaves for added flavor.

Cooking Techniques

Baking tofu for a firmer texture

- Sautéing onions and garlic for flavor

- Simmering the sauce to allow the flavors to meld together

Ingredient Substitutions

Use any type of rice you prefer

- Substitute tofu with paneer for a non-vegan version

- Use fresh tomatoes instead of tomato purée

Make Ahead Tips

You can prepare the sauce in advance and store it in the refrigerator for up to 2 days. Simply reheat it before adding the tofu and serving.

Presentation Ideas

Serve Vegan Matar Paneer in a colorful bowl garnished with a lemon wedge and fresh cilantro leaves. You can also sprinkle some garam masala on top for an extra burst of flavor.

Pairing Recommendations

Pair Vegan Matar Paneer with a side of cucumber raita or a mixed vegetable salad for a refreshing contrast to the rich and spicy flavors of the dish.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

- Approximately 350 calories per serving

Carbohydrates

- Rice: 45g per serving

- Green peas: 21g per serving

- Tomato purée: 10g per serving

- Lemon: 3g per serving

Fats

- Tofu: 10g per serving

- Cooking medium: 5g per serving

Proteins

- Tofu: 15g per serving

- Green peas: 8g per serving

Vitamins and minerals

Vitamin C from lemon juice

- Iron from green peas and tofu

- Calcium from tofu

Alergens

Contains soy (tofu)

- May contain gluten (besan)

Summary

Vegan Matar Paneer is a nutritious dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. It is a great source of plant-based protein and is suitable for vegans and vegetarians.

Summary

Vegan Matar Paneer is a delicious and nutritious dish that is perfect for those following a plant-based diet. With its flavorful sauce, tender tofu, and vibrant green peas, this dish is sure to become a favorite in your household. Enjoy it with rice or naan bread for a satisfying and wholesome meal.

How did I get this recipe?

I recall the feeling of curiosity that washed over me when I found this recipe for Vegan Matar Paneer. It was a cold winter evening, and I had just returned from a visit to my friend's house. She had prepared a delicious vegan feast for us, and one of the dishes that stood out to me was the Vegan Matar Paneer.

As I sat in my cozy kitchen, sipping on a cup of hot tea, I couldn't get the taste of that dish out of my mind. The creamy texture of the tofu combined with the rich tomato gravy and the burst of flavors from the peas was something I had never experienced before. I knew I had to learn how to make it.

I reached out to my friend and asked her for the recipe. She graciously shared it with me, explaining the process step by step. I carefully noted down each ingredient and instruction, eager to try my hand at making it myself.

The next day, I set out to gather all the necessary ingredients from the local market. I picked out the freshest peas, firm tofu, ripe tomatoes, and a variety of spices to create the perfect blend of flavors. As I stood in my kitchen, surrounded by these vibrant ingredients, I felt a sense of excitement and anticipation.

I began by marinating the tofu in a mixture of spices and herbs, allowing it to soak up all the flavors. In a separate pan, I sautéed the onions, garlic, and ginger until they turned golden brown and fragrant. I then added the tomatoes, along with a dash of turmeric, coriander, and garam masala, letting the mixture simmer and thicken into a rich gravy.

Once the gravy had reached the perfect consistency, I gently folded in the marinated tofu and peas, allowing them to cook and absorb the flavors of the sauce. The aroma that filled my kitchen was intoxicating, and I knew that I was onto something special.

As I plated the Vegan Matar Paneer and took my first bite, a wave of nostalgia washed over me. The dish reminded me of the traditional Paneer Matar I used to make with my mother, but with a modern twist that made it even more delicious and satisfying. I savored each bite, relishing in the memories of meals shared with loved ones.

Since that day, Vegan Matar Paneer has become a staple in my kitchen. I have perfected the recipe, tweaking it here and there to suit my taste preferences. I have also shared it with friends and family, who have all raved about its deliciousness and asked for the recipe.

I am grateful for the serendipitous encounter with this dish, as it has opened up a whole new world of vegan cooking for me. I have since experimented with other plant-based recipes, incorporating different ingredients and techniques to create dishes that are not only healthy but also incredibly flavorful.

As I sit here, reminiscing about how I learned to make Vegan Matar Paneer, I am filled with gratitude for the culinary journey that has brought me to this point. Cooking has always been a passion of mine, and discovering new recipes and flavors is a joy that I will continue to cherish for years to come.