Sub tofu for panir in classic Indian dish

(Tofu can be used as a substitute for cheese in Mattar Panir)

Tofu is an ancient food that is packed with protein, vitamins and minerals. It's not only nutritious, but studies have pointed to its ability to prevent and treat many of the world's chronic diseases.

Tofu is a major component of a vegetarian diet and can be used in many different ways.
If you're not familiar with this versatile food, you might think of it as a tasteless sponge, a term I've heard many people use to describe a less-than-stellar culinary experience with this soy food.

(This cool contraption presses the tofu to remove excess water)

Enter the tofu press and some creative methods of preparing it, and tofu might become your new best friend in the kitchen. I use tofu in a variety of ways, from grilling and sauteeing to "tofu balls," a meatless makeover for Mama's famous meatballs.


In most recipes using tofu, you start by squeezing out the water before grilling or sauteeing. It's easy enough to do by hand, but I found this nifty device years ago that was advertised in the back of a magazine that holds a pound of tofu and presses out the water while you prepare the rest of the ingredients for a dish.

Tofu is a great meat or cheese substitute in many recipes, especially ethnic dishes.

(Fresh chili peppers, coriander and peas are used to make Mattar Tofu)

Here is a recipe for Mattar Panir, an Indian dish made with homemade cheese, tomatoes and peas that uses tofu instead of the cheese. I found a great little book at a recent library book sale called "Tofu & Soyfoods Cookery" (Book Publishing Company) that has a great selection of recipes. I adapted the one for Mattar Tofu, grilling the tofu instead of frying it, and changing up the spices a bit. I still had some fresh peas and coriander from the garden which I used to take this dish over the top. You can find the Indian spices and seasonings at Krishna Grocery on Route 9 in Poughkeepsie or any good health food store.

It has become one of my favorite vegetarian Indian meals. Serve it with brown rice and you have a complete nutritious, satisfying meal that will please both vegetarians and meat eaters alike.

(Serve the Mattar Tofu over brown or basmati rice for a complete meal)

Mattar Tofu

1. 1 pound firm tofu, pressed
2. 1 1/2 tablespoons freshly grated ginger
3. 3 -4 cloves garlic, minced
4. 2 tablespoons olive oil
5. 1 medium onion, diced
6. 1-2 hot chili peppers (more or less to taste)
7. 2-3 fresh tomatoes, chopped (or one 14-ounce can of tomatoes)
8. 1 1/2 cup fresh peas (frozen works well, too)
9. fresh coriander, chopped (about a couple tablespoons)
10. 1 tablespoon garam masala (you could substitute curry powder)
11. 1 teaspoon ground tumeric
12. 1 teaspoon ground coriander
13. dash of cayenne (more or less to taste)
14. 1/4 cup vegetable stock
15. 1 teaspoon sugar
16. Tamari and sesame oil
17. salt and pepper, to taste

• Cut the tofu into rectangles and coat with Tamari and sesame oil; allow that to sit a while, turning once or twice in the process. Grill the tofu in a nonstick pan until nicely browned. Set aside to cool.
• Saute the garlic and ginger in the olive oil. Add the onion and allow that to sweat a bit before adding the chili peppers. Add the seasonings and mix well. Add the vegetable stock and stir.
• Cube the tofu.
• Add the tomatoes, peas, tofu and sugar to the saute and allow to simmer well for about 15 minutes.
• Taste and adjust the seasonings: does it need a squeeze of lemon? More salt or Tamari?
• Serve over brown or basmati rice for an exotic meal that is easy to make and really very good for you.

Do you have an ethnic recipe you make using tofu? Share it here or e-mail me at bfarrell@poughkeepsiejournal.com.