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Eat well

Mutter paneer (made with tofu)

A popular South Indian dish that can be made with tofu instead of traditional paneer cheese

Mutter paneer made with tofu

Meal type: Main meal

Serves: 6

Preparation time: 5 minutes

Cooking time: 20 minutes

  1. Cut the tofu into 2cm or 3/4in cubes and set aside.
  2. In a warm pan, add the oil, and the mustard and cumin seeds. When the seeds begin to pop, add the onions and cook until soft.
  3. Add the tomatoes, tomato purée and all the spices, and cook for 5 minutes.
  4. Add the tofu pieces and the 100ml/4fl oz water. Bring to the boil and then add the peas. Reduce the heat and simmer for 10 minutes. Serve warm.

Cook's tips

  • Tofu is a good alternative to full-fat paneer which is high in saturated fat.

Nutritional Information

Each Portion Contains:

Energy 722kJ 172kcal 9%
Carbs 8.7g -
Fat 10.1g Medium 14%
Saturates 0.9g Low 5%
Sugar 3.7g Low 4%
Salt 0.03g Low 1%

% = an adult's reference intake

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Ingredients

300g/10oz firm tofu 

2 tablespoons rapeseed oil

1/2 teaspoon mustard seeds

1/2 teaspoon cumin seeds

1 small onion, chopped 

2 medium tomatoes, chopped

1 teaspoon tomato purée

1 teaspoon cumin coriander powder

1 tablespoon coriander leaves, chopped

1/2 teaspoon red chilli powder

1/2 teaspoon turmeric powder

100ml/4fl oz water

450g/1lb frozen peas

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