About
Methi matar malai is healthy and nutritious, featuring the beneficial properties of fenugreek leaves and green peas. The creamy sauce is made with low-fat dairy or plant-based milk, making it a light yet flavorful curry. Also by adding tofu or paneer to it we make it rich in protein Enjoy it with steamed basmati rice or naan bread.
Ingredients:
– 1 cup fresh methi (fenugreek) leaves, washed and chopped
– 1 cup fresh green peas (or frozen, thawed)
– 1 block (200g) extra-firm diced tofu/ paneer
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1-inch ginger, grated
– 1 teaspoon cumin seeds
– 1 teaspoon coriander powder
– 1 teaspoon garam masala
– 1/2 teaspoon turmeric powder
– 1/2 teaspoon red chili powder
– Salt to taste
– 1/2 cup unsweetened almond milk/ soya milk
Nutritional Info per Serving:
– Calories: 184
– Protein: 13g
– Carbs: 12g
– Fiber: 5g
– Fat: 10g
Nutritional Info per Serving (with coconut milk):
– Calories: 227
– Protein: 13g
– Carbs: 12g
– Fiber: 5g
– Fat: 16g
Method:
- In a large skillet, heat the olive oil over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until fragrant.
- Add the chopped onion and sauté for 5-6 minutes until translucent. Then add the minced garlic and grated ginger. Sauté for 2 more minutes.
- Add the chopped methi leaves and green peas. Sauté for 3-4 minutes until the methi leaves are wilted.
- Add the coriander powder, garam masala, turmeric, red chili powder and salt. Mix well and let the spices cook for 2 minutes.
- Next, add the diced tofu and almond milk. Gently stir to combine everything. Simmer for 8-10 minutes, allowing the flavors to meld.
- Adjust seasoning if needed. Serve hot with brown rice or quinoa.
Dairy-Free Alternative for methi matar:
For a completely dairy-free version, replace the almond milk with full-fat coconut milk. This will add a rich, creamy texture without the dairy.
Methi matar protein curry is a delicious, nutritious and weight-loss friendly version of the classic Indian dish. By using protein-rich tofu instead of heavy cream, it cuts the calories and fat while still delivering big flavor. The addition of fresh methi leaves and green peas provides excellent fiber and nutrient content. This versatile curry can easily be adapted to suit different dietary needs and preferences.
FAQs:
Q: Why use tofu instead of malai (cream)?
A: Traditional methi matar malai uses heavy cream or cashew cream, which adds a lot of calories and fat. Tofu is a great alternative that provides protein without the high calorie and fat content. It also makes this dish more weight-loss friendly.
Q: Can I use a different protein source?
A: Absolutely. You can use diced chicken breast or shrimp instead of tofu if you prefer. Just adjust the cooking time accordingly. Chickpeas or lentils are other protein-rich options.
Q: Is this recipe suitable for vegetarians/vegans?
A: Yes, this recipe is vegetarian and can easily be made vegan by using the dairy-free coconut milk version.
Q: How can I increase the fiber in this dish?
A: You can add more methi leaves, as they are high in fiber. You can also include some chopped spinach or other leafy greens. Serving it with a side of brown rice or quinoa will also boost the fiber.
Q: Is this recipe good for weight loss?
A: Yes, methi matar protein curry recipe is a great option for weight loss. It’s high in protein and fiber, but relatively low in calories and fat compared to the traditional version. The protein from the tofu will help keep you feeling full and satisfied.
Q: Can I make this ahead of time?
A: Absolutely. This curry actually improves in flavor after a day or two in the fridge. It will keep well for 3-4 days stored in an airtight container.
Q: What can I serve this with?
A: Basmati rice, quinoa or a whole grain roti/naan make great accompaniments. You can also serve it with a fresh green salad for added nutrients.
Written By:- Amisha