Muttar Paneer with a difference (made with tofu)

Serves 6


300g (10oz) firm tofu
2 tablespoons rapeseed oil
1 teaspoon cumin seeds
1 small onion, chopped
1 teaspoon chopped garlic
½ teaspoon chopped ginger
2 green chillies, finely chopped
200ml tomatoes, liquidised
salt if needed to taste
½ teaspoon turmeric powder
½ teaspoon garam masala
100ml water
450g frozen peas


  • Cut the tofu into 2cm cubes and keep aside.
  • In a wok, add the oil, cumin seeds and onion. Cook until onions soft.
  • Add the garlic, ginger and green chillies and continue to cook for another 2 minutes.
  • Add the tomatoes, salt and turmeric and cook for 5 minutes.
  • Add the tofu pieces and water. 
  • Bring to the boil then add the peas.
  • Reduce heat and simmer for 10 minutes.
  • Serve warm with wholemeal pitta bread and green salad.

Per 100g

Medium fat, low saturates, low sugar and low salt  

Per serving 

Energy: 180 Kcals/754 Kjoules   Fat: 9.5g   Saturates:  1.1g Sugars: 4.5g   Salt: 0.4g