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Hello! I’m Anjali. I’m a board certified health coach, wife, mom and food lover from the SF Bay area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali See what I'm eating this week

Mattar Tofu (A Healthy Version of Mattar Paneer!)

Mattar Paneer is an Indian classic.

You can find it at pretty much any Indian restaurant, and it’s often served with Naan and rice.

The husband absolutely loves Mattar Paneer.

I mean, what’s not to love? The sauce is creamy, rich, and full of spices, and the paneer (which is a fresh, un-aged, whole milk cheese) just melts in your mouth when you take a bite.

I decided to take a risk last week, and create a healthier version of this dish.

It was a huge risk, because the husband can be quite picky about dishes he loves.

And I know he made a face when I said I was substituting Paneer for Tofu.

He was skeptical, and rightfully so. I wasn’t even sure it would work out!

But it did.

And the best part? Thanks to this wonderful, all-natural sauce I found at Hungry Globetrotter, this recipe has only FIVE ingredients, and takes about 15 minutes to make!

The Ingredients

  • 2 cloves garlic – minced
  • 1 red onion
  • 1/4 to 1/3 cup of frozen peas
  • extra firm tofu cut into cubes (you can use as much as you like depending on how chunky you want the curry to be. I used a little more than 1/2 of the block)
  • 3/4-1 bottle of Maya Kaimal Madras Curry

The Directions

Step 1: Saute the garlic and onions with 1 tsp coconut oil over medium high heat, until the onions have cooked down and are translucent.

Step 2: Add the tofu, the curry sauce and the peas, stir to combine.

Step 3: Let it all simmer together for about 10-15 minutes, until the Mattar Tofu is cooked through and ready to eat. When it’s done, it will look like this:

Can you believe how easy that is?

Usually I’m not a fan of jarred sauces, but this one is incredibly authentic and doesn’t have any weird preservatives added to it. It has the perfect balance of flavors – with black pepper and coriander paired with aromatic coconut milk and curry leaves.

This entire recipe has about 600-700 calories (depending on how much tofu you use), and serves 5 people. That means each serving will only run you about 120-150 calories!

Oh, and did I mention: it’s vegan and gluten-free. For anyone who has contemplated making Indian food at home in the past, you have to try this recipe! It will make the flavors of Indian Cuisine accessible in your own kitchen.

It’s so easy to make and it tastes pretty much like the original.

The husband fully approved of this dish, he saved the leftovers and ate them for lunch a couple days later.

I felt proud that my healthified version was a success.

Mattar Tofu (A Healthy Version of Mattar Paneer!)

Total Time: 20 minutes

Yield: 4 servings

Calories per serving: 151.7

Fat per serving: 9.5g

Nutritional Info Per Serving: 151.7 Calories, 9.5g Fat, 108mg Sodium, 7.5g Carbs, 1.5g Fiber, 2.5g Sugar, 7g Protein

Ingredients

  • 2 cloves garlic – minced
  • 1 red onion
  • 1/4 to 1/3 cup of frozen peas
  • extra firm tofu cut into cubes (you can use as much as you like depending on how chunky you want the curry to be. I used a little more than 1/2 of the block)
  • 3/4-1 bottle of Maya Kaimal Madras Curry

Instructions

  1. Saute the garlic and onions with 1 tsp organic coconut oil over medium high heat, until the onions have cooked down and are translucent.
  2. Add the tofu, the curry sauce and the peas, stir to combine.
  3. Let it all simmer together for about 10-15 minutes, until the Mattar Tofu is cooked through and ready to eat.
https://www.pickyeaterblog.com/mattar-tofu-a-healthy-version-of-mattar-paneer/

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26 responses to “Mattar Tofu (A Healthy Version of Mattar Paneer!)”

  1. This looks so delicious! And easy to make! The best part is not just that it’s healthier and simpler to prepare, but that its quicker for us to enjoy! Comfort food for the fall season! 🙂

    • Oh great! Yes this is the perfect recipe for anyone who needs to avoid dairy 🙂 I’m sure tofu will taste wonderful in Shahi Paneer too!

  2. Made this tonight, but accidentally bought Trader Joe’s “Thai Red Curry Sauce.” It was still amazing. Scooped it up with some Reya brand Naan from Costco, and the anti-veggie boyfriend loved it. Thanks for posting!

    • Oh awesome!! I’m so glad it turned out well – I’ve used Trader Joe’s Thai Red Curry Sauce before in a Thai stir fry, and it was delicious 🙂 Good to know that it works in this dish too!

  3. Inspired by all of your other recipes, I made this last week using Trader Joe’s Curry Simmer Sauce and it was delicious! Please keep the awesome recipes coming 🙂

    • Yay!! Your husband sounds a lot like mine – he can’t get enough of Mattar Paneer 🙂 Hope you both loved this recipe!

    • Thanks so much Sunnie! It’s so nice to meet you 🙂 If you like tofu in coconut curry, I’m sure you will love this recipe!

  4. Hi Anjali! I love your blog and have made many recipes with great sucess!! i want to make this recipe but do not have many choices of grocery stores and no Trader Joes. Do you have a suggestion about what I can use instead of the jarred sauce? Thanks so much!!

    • Hi Jess!! Aww thanks so much! I’m so glad you’ve been enjoying my recipes. Hmm so regarding the sauce — you could try making your own using crushed tomatoes and Indian spices but I don’t have an exact recipe for that yet. Another alternative would be to order the sauce I used online — I think Amazon and other specialty food retailers will sell it online. You can also just look in your local grocery store for an Indian curry simmer sauce, or a curry sauce – and that might work! It might be a little bit of trial and error until you can figure out what works. I hope this is helpful! Let me know if you have any other questions!

  5. Hi Anjali,

    I just stumbled upon your website a few weeks ago and love it! I’m wondering where you bought the Maya Kaimal Madras Curry? Was it at Trader Joe’s? I love that this jarred Indian sauce has less sodium than other brands that I have seen. Thanks so much!

    • Hi Paaru! Thanks so much – it’s so nice to meet you! I bought the curry sauce at Whole Foods, but you can also order it online 🙂 Hope that helps!

  6. I just wanted to let you know that I made this tonight and it was a hit! My 5 year old loved it and asked for seconds. The best part was how quick I whipped this up. I did add more peas, but other than that, I followed your recipe to a tee so thank you for posting this!

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