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Tofu & Peas Recipe

Looking for an easy Tofu & Peas recipe? Learn how to make Tofu & Peas using healthy ingredients.


Submitted by jillyate

Makes 6 servings



The very popular North Indian dish mattar paneer is -made with peas and a fresh cow's milk cheese. Here I have substituted tofu a freshly curdled soya milk cheese. After all, both paneer and tofu are 'bland soft cheeses which get most of their flavour from the accompanying ingredients or food. Both are white, nutritious, quick to cook and easy to digest, but are very slightly different in taste and texture. The sauce itself is light and mild, but you can add more spices if yc u prefer and use less water. Try to find fairly firm tofu as it should no disintegrate during cooking. You can serve this delectable dish in several ways: hot, with hunks of dark, crusty bread, followed by a fresh green salad, cheese and fresh fruit hot, with plain rice and Onion and Green Coriander Relish or cold, ladled onto a crisp lettuce leaf and accompanied by wholewheat crispbreads.

Recipe Ingredients for Tofu & Peas

4 oz (1lrg) Onion
1 tbs ginger
1 clove garlic
1 lb tomatoes
8 oz tofu
20 oz peas
3 tablespoons corn oil
1 tablespoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground turmeric
1 Salt, freshly ground black pepper
1/8 teaspoon cayenne pepper

Recipe Directions for Tofu & Peas

  1. Peel the onions and chop them very finely. Peel the ginger and grate it on the finest part of the grater. Put the garlic through a press; you do not need to peel it first. Chop the tomatoes finely; cut the-tofu into small bite-sized cubes. Run the peas under warm water just enough to separate them.

  2. Heat the oil in a wide, casserole-type pot over a medium-high heat. When it is hot, add in the onion, ginger and garlic then stir-fry them for about 4 minutes or until the onion pieces are brown at the edges.

  3. Add the coriander, cumin and turmeric, stir, once, then add the tomatoes. Continue to cook, stirring, for 4-5 minutes, crushing the tomatoes with the back of a slotted or wooden spoon.

  4. Add 1O fl Oz water and bring the liquid to a simmer. Cover it, lower the heat and cook for 3-4 minutes. Add the peas, salt and black pepper to taste and cayenne pepper. Bring to simmer again, add tofu cubes and bring them to a simmer. Cover the pan again and cook gently for 3-4 minutes or until the peas are just cooked. Serve immediately.

Categories

Main Dish, Side Dish, Indian, Simmer, Vegetarian

Nutrition Facts
Serving Size 235.7g
Amount Per Serving
Calories
190
Calories from Fat
82
% Daily Value*
Total Fat
9.1g
14%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
41mg
2%
Potassium
518mg
15%
Total Carbohydrates
20.1g
7%
Dietary Fiber
6.6g
26%
Sugars
8.4g
Protein
9.3g
Vitamin A 28% Vitamin C 82%
Calcium 12% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in thiamin
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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