Tofu / Paneer Masala
A delicious, protein-rich tofu/paneer masala cooked in a creamy tomato-onion gravy with Indian spices. This recipe is perfect for lunch or dinner and pairs wonderfully with roti, rice, naan, or paratha. A healthier alternative to regular paneer, ideal for fitness-focused and plant-based diets.
Ingredients :
Main Ingredients
• 200g Tofu / Paneer (SoyaBright™ recommended) – cut into cubes
• 2 tbsp oil (or ghee/butter)
• 1 medium onion – finely chopped
• 2 medium tomatoes – pureed
• 1 tsp ginger-garlic paste
• 2 tbsp fresh cream (optional)
• 1 cup water (adjust for gravy consistency)
Spices
• ½ tsp turmeric powder
• 1 tsp red chilli powder
• 1 tsp coriander powder
• ½ tsp garam masala
• ½ tsp cumin seeds
• Salt – as per taste
• Kasuri methi – ½ tsp (optional)
Garnish
• Fresh coriander leaves
Prep Timing
10 minutes
Cooking time
15 minutes
• Calories: ~180–220 kcal
• Protein: 34–40g
• Fat: 4–6g
• Carbs: 8–10g
• High in plant protein, dairy-free (if tofu), gluten-free, no preservatives
Step by step instruction :
1. Heat oil in a pan and add cumin seeds.
2. Add chopped onions and sauté until golden brown.
3. Add ginger-garlic paste and cook until the raw smell disappears.
4. Add tomato puree and cook for 2–3 minutes.
5. Add the spices: turmeric, red chilli, coriander powder, and salt.
6. Mix well and cook the masala until oil starts separating.
7. Add water and let the gravy simmer.
8. Add tofu/paneer cubes and gently mix.
9. Add cream and kasuri methi. Cook for 3–4 min.
10. Garnish with coriander and serve hot.