Oil-free Gobi Matar Tofu Gravy Recipe

Vegan Gobi Matar Tofu Gravy Recipe

Delicious, tangy, and indulgent, this oil-free gobi matar tofu gravy recipe is out of this world!

Whole Food Plant Based Gobi Matar Tofu Gravy Recipe

Course: Course 2: Vegetable Dishes for Lunch & Dinner Meals
Cuisine: North Indian Recipe
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4 servings

INGREDIENTS

Main Ingredients

1 cup Cauliflower florets
1 cup Green Peas fresh
1/2 cup Tofu

Gravy

2 Tomatoes
1 Onion red
1/2 Green Chili
1 tbsp Date Syrup

Masala Spice Mix

1/2 cup Cashews soaked
1/4 tsp Cumin Seeds / Jeera Powder
1/4 tsp Coriander Seeds / Dhaniya Powder
1/4 tsp Black Pepper Powder
1 Clove
1 cm piece Cinnamon
1/2 tsp Turmeric Powder
1 Green Cardamom
1/8 tsp Fenugreek / Methi Seeds
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)

Garnishing

2 tbsp Coriander Leaves Chopped
1 tsp Mustard Seeds

INSTRUCTIONS

Vegetables & Legumes

1. Steam fresh green peas for 5 minutes. Add cauliflower and continue steaming for 5 minutes. Finally, add tofu and steam for 5 more minutes, until all are cooked.

Masala Spice Mix

1. Grind all masala ingredients together until smooth. Keep aside.

Gravy

1. Grind all gravy ingredients together and cook in a saucepan or thick bottomed kadai / wok until well cooked. This sauce can also be prepared in advance and refrigerated for multiple recipes! See Plant Based Chef Pro Tips below.
2. Once cooked, remove from stove, mix in masala spice mix and vegetables.
3. Dry roast mustard seeds until they start popping. As soon as they start popping, immediately mix with gobi matar tofu gravy. Garnish with fresh coriander leaves and serve fresh!

Plant Based Chef Pro Tips for Best Gobi Matar Tofu Gravy Recipe

1. If making tomato sauce in advance, mix with black pepper powder, miso paste, and turmeric powder before refrigerating. This lasts for 2-3 days and can be used for multiple recipes.

Nutrition Science Highlights for Whole Food Plant Based Gobi Matar Tofu Gravy Recipe

1. Why miso paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
2. Why mustard seeds? Myrosinase, an important enzyme in cruciferous vegetables such as knol kohl, cauliflower, cabbage, radish, and broccoli, is essential to form sulforaphance, a powerful anti-cancer compound in the body when we consume these vegetables. However, when they are cooked, myrosinase gets deactivated and sulforaphane does not get synthesised. By adding raw or slightly roasted mustard seeds, or a little of any raw cruciferous vegetable to the dish after cooking, we can add myrosinase back into the dish and protect the powerful anti-cancer functions of cruciferous vegetables.
3. Why not dairy? Gravy recipes usually contain milk or cream. Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!