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Savor Cooks: Extra Firm Tofu


This month’s “Savor Cooks” recipe features Extra Firm Tofu. Try our recipe for Mutter Tofu, which is our take on Indian style paneer with peas in a tomato-based sauce.

Tofu is a good source of plant-based protein and calcium, helping maintain our lean body mass and strong bones to support our muscles.

Half a cup of tofu packs in 10 grams of plant-based protein, so open up a block and get cooking!

Tofu can hold a lot of liquid, which is why many recipes call for “pressing” the tofu before cooking. This involves wrapping the tofu block in paper towels, or for a “greener” option a clean kitchen towel, placing something heavy on top and letting it sit for 15 to 20 minutes. It is then ready to use.

Extra firm tofu holds its shape well, making it a great consistency for baking, tossing into salads and grain bowls, stir-frying with vegetables and in a sesame soy marinade, or using as a substitute for paneer (Indian cheese).

Don’t forget to check out our Food of the Month post on Extra Firm Tofu.



Mutter means pea, and mutter paneer is a classic dish that you can order at most northern Indian restaurants.  

Our twist uses extra firm tofu instead of paneer. If you prefer the taste of paneer and can tolerate dairy, seek out the cheese and prepare using the same technique. Unlike tofu, however, you will not have to press the liquid out of paneer so you can skip step 1 of the recipe.  

We love this dish because it can be prepared using kitchen and pantry staples – onion, garlic, ginger, tofu, canned tomato, frozen peas and spices.

Pro tip: wash fresh ginger and store in an airtight container in the freezer so it stays fresh and you always have some on hand. A little bit of peel is fine to eat as long as it is well washed.

Serve this curry with cooked brown rice, quinoa or store bought or homemade naan bread. Or, enjoy the curry on its own with a dollop of yogurt on top.

Hungry for more Indian inspired dishes? Try our Indian Spiced Turnip Tomato Curry.  

Mutter Tofu(Indian style tofu with tomatoes and peas)
Serves 4
  1. 1 14-oz block extra firm tofu
  2. 2 tablespoons canola oil, divided
  3. 1 large onion
  4. 2 cloves garlic
  5. 1 inch piece fresh ginger
  6. 1 teaspoon each ground turmeric, cumin, coriander and chili powder
  7. pinch each salt, pepper and granulated sugar
  8. 1 14-oz can crushed or pureed tomatoes
  9. 1 cup water
  10. 1 cup frozen peas
  11. ½ teaspoon ground garam masala
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  1. Wrap the tofu in a clean kitchen towel and place something heavy on top, such as a kettle filled with water or a cast iron skillet. Let sit for 20 minutes. Remove tofu from towel and cut into cubes or small rectangles.
  2. Heat 1 tablespoon oil in a large skillet over medium high heat. Add the tofu and fry for about 3 minutes per side or until golden all over. Transfer to a plate and set aside.
  3. Chop the onion into small pieces. Press the garlic with a garlic press and grate the ginger on a microplane. Or, place garlic and ginger in a blender with a splash of water and pulse until a paste is made.
  4. Add remaining tablespoon oil to the skillet over medium heat and sauté the onion for 10 to 12 minutes, or until golden and just starting to get deep brown. Add garlic and ginger and cook another 2 minutes.
  5. Add the spices and cook another minute. Add salt, pepper and sugar along with the tomatoes. Simmer over medium low heat for 5 minutes. Add water and simmer another 5 minutes.
  6. Stir in the peas and garam masala and simmer another minute. Add in the fried tofu and simmer another 2 minutes or until everything is warmed through.
Adapted from Maunika Gowardhan
Adapted from Maunika Gowardhan
Savor Health https://savorhealth.com/
Stephanie Forsythe MS, RDN, CNSC, CDN

Stephanie Forsythe MS, RDN, CNSC, CDN is a Registered Dietitian Nutritionist who works as a Clinical Dietitian and Nutrition Coordinator at a hospital in Brooklyn. She helps patients meet their nutritional needs during their stay in the intensive care units. Aside from developing recipe and blog content for Savor Health, Stephanie also has worked as pastry cook in California and New York City. Stephanie received her undergraduate degree from the University of California, Berkeley and her Master of Science in Nutrition Education from Teachers College Columbia University. She completed a Dietetic Internship and training through Teachers College.

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