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4.9 from 36 votes

Tofu Achari "Paneer" - Tofu & Veggies in Achari Sauce

Tofu Achari "Paneer" - Tofu & Veggies in Achari Sauce made with Indian Pickling spices. Add chickpeas or more vegetables to make soy-free. Vegan Gluten-free Recipe. Nut-free option

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 3
Calories: 188 kcal
Course: Main Course
Cuisine: Indian , Vegan , gluten-free

Ingredients

Achari Masala blend:
  • 1 tsp cumin seeds
  • 1/4 tsp each of mustard seeds , fenugreek seeds, fennel seeds, nigella seeds (use whichever seeds you have, see notes for sub options)
  • 1/2 tsp red pepper flakes
Achari Sauce:
  • 8 oz tofu , pressed and cubed
  • 1 tsp oil
  • 1 small onion finely chopped
  • 6 cloves of garlic
  • 1 inch of ginger or 1 tbsp minced
  • 1 hot green chile , seeds removed to reduce heat, or 1/4 of a green bell pepper
  • 1 tsp coriander powder
  • 1/2 tsp paprika
  • 1/2 tsp Turmeric
  • 2 large tomatoes or 1.5 cups canned
  • 3/4 tsp salt
  • 1 tsp sugar or maple
  • 1/2 cup Non Dairy Yogurt or use vegan sour cream or cashew cream made with 1/3 cup cashews blended with 1/2 cup water
  • 1/2 cup water
  • 2 cups vegetables such as thinly sliced bell pepper , broccoli (small florets), peas, zucchini
  • 1/4 tsp nigella seeds optional for garnish, cilantro for garnish

Instructions

    Cup of Yum
  1. Heat the spices (except red pepper flakes) on a skillet over medium heat until toasted or until fennel seeds start to change color. Mix in the pepper flakes and take off heat. Pulse once in a blender or use a mortar and pestle to break some of the spices. Reserve 1/2 tsp of the mix for garnish.
  2. Prep the tofu. You can use just pressed tofu, or crisped in oil for a few mins, or baked with spices like my Butter tofu.
  3. Heat oil in a skillet over medium heat. Add onion and a pinch of salt and cook until golden. Pulse the garlic, ginger and chile in a blender with a tbsp of water to make a paste. Add the paste to the onion skillet. Alternatively, mince them and add to the onion.
  4. Cook for a minute. Add the Achari spice mix(from step 1), coriander, turmeric  and mix in. Cook for another minute.
  5. In the same blender blend the tomatoes until smooth and add to the skillet. Alternatively use chopped tomatoes.
  6. Cook until the tomato mixture is well roasted. Add salt, sugar and non dairy yogurt and mix in.
  7. Add water, tofu, veggies (except broccoli) and mix in. Cover and cook for 10 minutes. Taste and adjust salt, flavor and heat. [Add some garam masala for added flavor if needed or add 1-2 tsp mango pickle minus the mango at this point add some esp if omitting some of the spices or for some more flavor burst)]. Add broccoli and mix in. Reduce heat to medium low, Cover and cook for 3 minutes so broccoli is well steamed but not mushy. Uncover and cook for another minute to reduce sauce if needed. Take off heat. 
  8. Garnish with the reserved achari spices, more nigella seeds (and some cayenne for additional heat) and cilantro. Serve with flatbread or with rice or grains.

Notes

  • Fenugreek: If you have dried leaves instead of seeds, use 1/2 tsp leaves and mix into the spices with the red pepper flakes.
  •  
  • If you dont have nigella seeds, use 1/2 tsp onion flakes. Mix in with the warm spices when you add red pepper flakes.
  •  
  • To make this nut-free, use nutfree non dairy yogurt or use 1/4 cup pumpkin seeds + 2 tbsp mashed potatoes.
  •  
  • Nutrition is 1 of 3 serves

Nutrition Information

Calories 188kcal (9%) Carbohydrates 19g (6%) Protein 14g (28%) Fat 6g (9%) Sodium 567mg (24%) Potassium 428mg (12%) Fiber 4g (16%) Sugar 8g (16%) Vitamin A 1255IU (25%) Vitamin C 64.4mg (72%) Calcium 105mg (11%) Iron 1.5mg (8%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 188

% Daily Value*

Calories 188kcal 9%
Carbohydrates 19g 6%
Protein 14g 28%
Fat 6g 9%
Sodium 567mg 24%
Potassium 428mg 9%
Fiber 4g 16%
Sugar 8g 16%
Vitamin A 1255IU 25%
Vitamin C 64.4mg 72%
Calcium 105mg 11%
Iron 1.5mg 8%

* Percent Daily Values are based on a 2,000 calorie diet.