Vegan Matar Paneer
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.When I want comforting Indian flavors, plant-based protein, and a short ingredient list, I make this vegan matar paneer with tofu, peas, and curry sauce. The tofu becomes tender and almost silky, the peas add sweetness, and the ready-made sauce combines convenience and authentic flavor. I have this meal ready for my family in just 20 minutes, which makes it one of my weeknight staples.
Matar paneer is a beloved North Indian dish traditionally made with paneer cheese and peas in a spiced tomato-based sauce, which is quite different from the flavors in my equally delicious vegan palak paneer. I created this lighter plant-based version using tofu so that more people could enjoy the classic flavors with a simple ingredients list. If you enjoy warm Indian flavors and hearty vegan dinners, this recipe is meant for you.
I started making this recipe during a packed season of work, parenting, and social obligations when I needed dinners with a familiar comforting taste and a decent nutritional profile. Usually, I would make something like my panang tofu curry, but even though it only takes 1 hour, it was still too long. For this paneer recipe, I relented and used a ready-made curry sauce, but made sure it was good quality. And since then, the Maya Kaimal curry sauce has been a revelation when it comes to making quick curries.
👩🏽🍳 Why I Love This Recipe
Rich sauces and warming spices are synonymous with comfort food, and this vegan matar paneer delivers that same satisfaction with a lighter ingredient list. As a nutritionist, I love swapping paneer for tofu as it adds a healthy dose of plant protein, calcium, and iron while lowering the saturated fat content. The addition of sweet green peas adds fiber and color to every spoonful. And the sauce is not just convenient, but also ties everything together perfectly with a mindful and wholesome composition.
The method is simple and practical, which I love as a busy working mom. I start by pressing and browning the tofu, so it develops a firmer texture. Then I remove the tofu and saute the aromatics in the same pan, before adding the sauce and tofu. I let it simmer in the curry sauce, allowing each cube to absorb the flavor. I add the peas at the end since they warm through quite quickly, and a short cook keeps them bright and tender instead of dull and mushy.
Back in my Berkeley days, my friends and I used to pool together whatever we had in the kitchen and try to recreate the authentic flavors of dishes we grew up with. For me, Matar paneer was always on the wish list. I longed for that creamy spiced curry with soft cubes of cheese, but actual paneer was not that easy to find, and as a student, I had other things I needed to focus on.
Fast forward, and I could kick myself for not considering making it with tofu all those years ago. The older I got and the more experience I gained, the more apparent it became to me that healthy eating is not about cutting out foods you love, but finding smarter ways to enjoy them. If you want your kitchen to smell amazing, I recommend making this vegan matar paneer.
🥘 Ingredients
This is the short list of ingredients required for this delicious vegan matar paneer:
Extra firm tofu: I use pressed, cubed tofu to mimic the bite of paneer.
Frozen peas: These add a herby sweetness and cook in just a few minutes.
Onion: Diced onion builds the savory base of the sauce.
Garlic: Fresh garlic adds warmth and aroma that lifts the entire dish.
Curry sauce: I use a good-quality jarred Indian style curry sauce for convenience and reliable flavor.
Olive oil: A small amount helps brown the tofu and soften the onions.
Salt: I season at the end after tasting the sauce.
🔪 How To Make
I make this vegan matar paneer in one pan, which means less cleaning up! This is how I make it:
Press tofu: I begin by wrapping and pressing my tofu to remove excess liquid.
Cut and cube tofu: Once pressed, I cut the tofu into bite-sized cubes and pan-fry in a large skillet over medium-low heat with 2 teaspoons olive oil. I do this until all the sides are crisp and golden.
Saute aromatics: Then I remove the tofu from the pan, add more oil, and saute the garlic and onion until soft and fragrant.
Add remaining ingredients: I add the tofu and curry sauce to the pan, and stir to combine. I let it all simmer together for 10-15 minutes until the tofu is cooked through. During the last 5 minutes of cooking, I stir in the peas, then season if needed, and serve.
💭 Expert Tips
My #1 Secret Tip for this vegan matar paneer recipe is to press the tofu well before cooking. Removing the excess moisture is essential to achieving the most paneer-like texture and finish.
Other Tips To Keep In Mind:
- Golden sides: I let the tofu sit undisturbed for a minute or 2 before turning it, so it browns nicely on each side.
- Hot pan: I preheat the skillet first so the tofu sears instead of steaming.
- Taste first: Some jarred sauces are salty, so I only season the dish after simmering.
- Use kasuri methi: I add a pinch of dried fenugreek leaves to elevate the aromas of this dish.
📖 Variations
I have adapted this recipe many times, depending on who is coming for dinner and what I have in my fridge or pantry. These are 3 of my favorite variations, which I highly recommend trying:
Spinach addition: I add 2 packed cups of washed baby spinach during the last 2 minutes of cooking. It wilts into the sauce nicely and gives me a great boost of iron. I love making this version when I am feeling slightly low on energy and need a boost.
Cashew finish: I blend 2 tablespoons of cashew butter with 3 tablespoons of warm water and stir it in just before serving. You could also use my cashew cream sauce, which my husband drizzles over his paneer, too.
Chickpea swap: When I need a soy-free option, I replace the tofu with 1 can of drained, rinsed chickpeas. This version definitely does not qualify as a paneer-like dish, but the flavors and textures are amazing and hearty. My kids love using leftovers in an authentic Guyanese roti for lunch the next day.
🍽 Serving Suggestions
Ordinarily, I serve vegan matar paneer over some fluffy white rice, but I also highly recommend trying it with my pressure cooker quinoa. Since the sauce is so rich, pairing this dish with bright, crunchy sides always works well. Next time you make it, be sure to add a side of Indian spiced bok choy, and serve plated curry with a swirl of my homemade coconut butter.
At home, my family loves eating this vegan paneer with freshly baked vegan flatbread. And if I am not serving it with a side of maple roasted Brussels sprouts, then I am usually pairing it with my roasted pumpkin salad. This way, I have a meal with protein and a healthy selection of vegetables.
🧊 Storing And ♨️ Reheating
Refrigeration: I store leftovers in an airtight container in the refrigerator for up to 4 days.
Freezing: I prefer not to freeze this dish as the tofu changes texture after thawing.
Reheating: I warm the paneer gently in a skillet or microwave, adding a splash of water if the sauce seems too thick.
❓Recipe FAQs
What can I use if I cannot find jarred curry sauce?
If you have time to spare, you can make a quick homemade curry sauce. I make mine by sauteing 1/2 diced onion with 2 minced garlic cloves, 1 teaspoon grated ginger, until soft. Then I stir in 1 tablespoon mild curry powder, 1 teaspoon ground coriander, and 1/2 teaspoon cumin. Next, I add 1 cup tomato puree and 1/3 cup coconut milk and simmer for 10-15 minutes until thick, smooth, and fragrant. If it tastes too sharp, I add a pinch of sugar.
How should I press my tofu for the best results?
I drain the tofu, wrap it in a clean towel or paper towels, then place it in a rimmed dish, and set a heavy skillet or pot on top and let it press for 20-30 minutes. This removes excess moisture and helps the tofu brown and develop a firm texture similar to paneer.
How can I get my tofu to taste more like paneer?
After pressing, I cube the tofu and toss it with 1 tablespoon of nutritional yeast, 1 teaspoon of lemon juice, 1/4 teaspoon of salt, and 1 teaspoon of oil. I let it sit for 10 minutes before cooking. The nutritional yeast adds a slight cheesy note while the lemon adds a tang that reminds me of paneer.
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🎥 Watch How to Make It
Vegan Matar Paneer
When I want comforting Indian flavors, plant-based protein, and a short ingredient list, I make this vegan matar paneer with tofu, peas, and curry sauce. The tofu becomes tender and almost silky, the peas add sweetness, and the ready-made sauce combines convenience and authentic flavor. I have this meal ready for my family in just 20 minutes, which makes it one of my weeknight staples.
Servings: 4 servings
Calories: 229.1kcal
Ingredients
- 3 tsp olive oil divided
- 2 cloves garlic, minced
- 1 red onion
- 1/3 cup frozen peas
- 1 16oz block extra firm tofu pressed, and cut into cubes. Use as much of the block as you like (for a creamier curry, use 1/2 the block)
- 1 bottle of Maya Kaimal Madras Curry Sauce
- 1 dash salt more to taste if needed
Instructions
- Press Tofu using either a tofu press or a heavy pan for at least 15 minutes, to remove as much water as possible.
- Cut the tofu into cubes. Pan fry the tofu cubes in a large pan, heated over medium low heat, with 2 tsp olive oil.
- Saute the garlic and onions with 1 tsp olive oil over medium high heat, until the onions have cooked down and are translucent.
- Add the tofu, the curry sauce and the peas, stir to combine. Let it all simmer together for about 10-15 minutes, until the Matar Tofu is cooked through and ready to eat. Season with salt as needed before serving.
Notes
- My #1 Secret Tip for this vegan matar paneer recipe is to press the tofu well before cooking. Removing the excess moisture is essential to achieving the most paneer-like texture and finish.
- Golden sides: I let the tofu sit undisturbed for a minute or 2 before turning it, so it browns nicely on each side.
- Hot pan: I preheat the skillet first so the tofu sears instead of steaming.
- Taste first: Some jarred sauces are salty, so I only season the dish after simmering.
- Use kasuri methi: I add a pinch of dried fenugreek leaves to elevate the aromas of this dish.
Nutrition
Calories: 229.1kcal | Carbohydrates: 10.9g | Protein: 14.1g | Fat: 14.9g | Saturated Fat: 3.4g | Sodium: 411.2mg | Potassium: 17.7mg | Fiber: 2.6g | Sugar: 2.9g
This looks so delicious! I can’t wait to give this a try!
Yay! I’m sure you will love this recipe Beth!
This recipe was fabulous! So tasty and really easy too! Will definitely make again!
Awesome!! So happy to hear that Kim!
Great curried tofu recipe! I love the tips for working with tofu…that’s very important. Thanks for the guidance 🙂
Thanks so much Traci! Glad you liked it!
Healthy and delicious!
Yay!! Thanks Christie!
I just wanted to let you know that I made this tonight and it was a hit! My 5 year old loved it and asked for seconds. The best part was how quick I whipped this up. I did add more peas, but other than that, I followed your recipe to a tee so thank you for posting this!
Woohoo!! That’s such great news, so happy to hear that Paaru!
Definitely an easy recipe to make . Thank you
So glad you liked it!
Hi Anjali,
I just stumbled upon your website a few weeks ago and love it! I’m wondering where you bought the Maya Kaimal Madras Curry? Was it at Trader Joe’s? I love that this jarred Indian sauce has less sodium than other brands that I have seen. Thanks so much!
Hi Paaru! Thanks so much – it’s so nice to meet you! I bought the curry sauce at Whole Foods, but you can also order it online 🙂 Hope that helps!
Hi Anjali! I love your blog and have made many recipes with great sucess!! i want to make this recipe but do not have many choices of grocery stores and no Trader Joes. Do you have a suggestion about what I can use instead of the jarred sauce? Thanks so much!!
Hi Jess!! Aww thanks so much! I’m so glad you’ve been enjoying my recipes. Hmm so regarding the sauce — you could try making your own using crushed tomatoes and Indian spices but I don’t have an exact recipe for that yet. Another alternative would be to order the sauce I used online — I think Amazon and other specialty food retailers will sell it online. You can also just look in your local grocery store for an Indian curry simmer sauce, or a curry sauce – and that might work! It might be a little bit of trial and error until you can figure out what works. I hope this is helpful! Let me know if you have any other questions!
I LOVE Indian food, and this Paneer recipe looks delicious. I can’t wait to try it. Thanks for sharing such a healthy version.
No problem at all Jodi! I’m sure you will love this recipe 🙂
Mmm this Paneer looks amazing! I love using tofu in coconut curry, but haven’t tried it in a re dish like this. Thanks for the recipe and I’m so happy to have found your blog!
Thanks so much Sunnie! It’s so nice to meet you 🙂 If you like tofu in coconut curry, I’m sure you will love this recipe!
Hubby and I love Mattar Paneer I am sure that with our healthier lifestyle this will become a new favorite. Cant wait to make it. Looks amazing and so simple. I am excited 🙂
Yay!! Your husband sounds a lot like mine – he can’t get enough of Mattar Paneer 🙂 Hope you both loved this recipe!
Inspired by all of your other recipes, I made this last week using Trader Joe’s Curry Simmer Sauce and it was delicious! Please keep the awesome recipes coming 🙂
Thanks so much Shrina! 🙂 So glad you liked this dish!
Made this tonight, but accidentally bought Trader Joe’s “Thai Red Curry Sauce.” It was still amazing. Scooped it up with some Reya brand Naan from Costco, and the anti-veggie boyfriend loved it. Thanks for posting!
Oh awesome!! I’m so glad it turned out well – I’ve used Trader Joe’s Thai Red Curry Sauce before in a Thai stir fry, and it was delicious 🙂 Good to know that it works in this dish too!
That is a nice idea! My aunty is allergic to dairy products, this will work absolutely fine for her. I am more of a Shahi Paneer fan, will try that with tofu. 🙂
Oh great! Yes this is the perfect recipe for anyone who needs to avoid dairy 🙂 I’m sure tofu will taste wonderful in Shahi Paneer too!
This looks so delicious! And easy to make! The best part is not just that it’s healthier and simpler to prepare, but that its quicker for us to enjoy! Comfort food for the fall season! 🙂
That’s exactly right Eisha 🙂 This is comfort food that you can feel good about! Enjoy!!
Fabulous! I love this Anjali– thanks for putting a healthy twist on a family favorite.
Thanks so much Mala!! I can’t wait to hear how you like this recipe 🙂