Instant Pot Tofu Matar

Ingredients

• 10 ml (2 teaspoons)oil of choice
• ½ teaspooncumin seeds
• 95 g, chopped (1 medium)red onion
• 3 large cloves, choppedgarlic
• 1.3 cm (½ inch), choppedginger
• 1 teaspoonground coriander
• ¼ teaspoonground turmeric
• ¼ teaspoongaram masala
• ¼ teaspoonground cumin
• ¼ teaspoon, or to tastered chilli powder
• ¼ teaspoon (optional)smoked paprika
• 245 g, puréed (2 large)tomatoes
• ½ tablespoontomato paste
• 240 ml (1 cup)water
• ¾ teaspoon, or to tastesalt
• 213 g (7.5 oz)extra-firm tofu
• 50 g (⅓ cup)frozen green peas
• 30 ml (2 tablespoons), whisked and at room temperatureplain vegan yoghurt
• To garnishfresh coriander

Instructions

1. 1

   Sizzle the cumin

   Select Sauté on the Instant Pot. When the display reads hot, add the oil and cumin seeds, then let them sizzle for a few seconds.

2. 2

   Soften the onion

   Add the onion, garlic and ginger. Cook for 2 to 3 minutes, until the onion has softened.

3. 3

   Add the spices

   Stir in the ground coriander, turmeric, garam masala, cumin, chilli powder and smoked paprika, if using. Cook with the onion for a few seconds.

4. 4

   Cook the tomatoes

   Add the puréed tomatoes and tomato paste, stir to combine and cook for 1 minute.

5. 5

   Add water and salt

   Pour in 240 ml water, add the salt and mix.

6. 6

   Add tofu and peas

   Stir in the tofu and green peas, then close and lock the lid.

7. 7

   Pressure cook

   Set the Instant Pot to high pressure for 3 minutes, with the valve in the sealing position. Allow the pressure to release naturally for 5 minutes, then carefully move the valve to venting to release the remaining pressure.

8. 8

   Stir in yoghurt

   Open the pot and mix in the yoghurt. Make sure it has been whisked and brought to room temperature first.

9. 9

   Garnish and serve

   Finish with fresh coriander and serve with rice, quinoa or bread of your choice.

10. 10

    Simmer on the hob

    For the hob method, follow the steps through adding the tofu and peas. Stir, cover and simmer over medium heat for 10 to 15 minutes, until the flavours have blended. Since water evaporates on the hob, adjust the consistency with more water towards the end if needed.

What is tofu matar?

Matar means peas in Hindi, and matar curries are a familiar part of Indian home cooking. This version brings green peas together with tofu in a tomato-based sauce.

The Instant Pot shortens the cooking time, while the spices, onion and tomato build a savoury, warmly spiced base. Tofu makes the curry a plant-based alternative to versions made with paneer.

Nutrition and macros by portion

The nutrition label shows one serving as written: 97 calories, 6g protein, 6g carbs, 4g fat.

The rice, quinoa or bread served alongside supplies most of the meal's carbohydrates, while the tofu contributes protein and the oil and yoghurt contribute fat. Pair a portion with extra vegetables, or serve it with a measured amount of rice or flatbread to round out the plate.

Build the flavour base

Cumin seeds: let them sizzle briefly in the hot oil to release their aroma, but do not leave them unattended.

Onion, garlic and ginger: cook these until the onion softens before adding the powdered spices. A short stir with the spices helps distribute them through the base.

Tomatoes: purée them before cooking so they blend into a smooth sauce. The tomato paste adds extra depth alongside the fresh tomatoes.

Pressure cooking and texture

Tofu choice: extra-firm tofu holds its shape better than softer varieties when stirred into the curry. Cut it into even pieces so they warm through consistently.

Timing: cook at high pressure for 3 minutes, then wait 5 minutes before releasing the remaining pressure manually. The short cook keeps the peas from becoming overly soft.

Yoghurt: stir it in after opening the pot, rather than pressure-cooking it. Whisk it first and bring it to room temperature to help it blend smoothly into the hot sauce.

Adjust the sauce

The stated water quantity suits pressure cooking, where little liquid evaporates. If you use the hob, the longer simmer can reduce the sauce more, so add a little water at the end if it seems too thick.

Add chilli to taste, keeping in mind that the curry will be served with rice or bread. Smoked paprika is optional and can be left out without changing the main method.

Serving ideas

Serve the curry with rice, quinoa or flatbread to catch the tomato sauce. A simple side of vegetables or a crisp salad can add freshness alongside the warm spices.

Garnish with fresh coriander just before serving. For a fuller spread, offer extra yoghurt at the table if you have some.

Recipe notes & tips

• Wait for the Instant Pot display to read hot before adding the oil and cumin seeds.
• Keep the onion, garlic and ginger moving as they cook so they soften without catching.
• Use room-temperature, whisked yoghurt and stir it in only after pressure cooking.
• For the hob version, check the sauce near the end and add water if it has reduced too far.
• Release the remaining pressure carefully after the 5-minute natural release.

Variations

• Adjust the chilli: use less or more red chilli powder to suit your preference.
• Skip the paprika: leave out the smoked paprika if you do not want its smoky note.
• Change the accompaniment: serve the curry with rice, quinoa or your preferred bread.
• Use the hob: simmer covered for 10 to 15 minutes after adding the tofu and peas.
• Add a fresh finish: garnish with coriander just before bringing the curry to the table.

Common mistakes to avoid

• Adding cold yoghurt: whisk it and bring it to room temperature first so it mixes into the sauce more smoothly.
• Overcooking the cumin: let the seeds sizzle only for a few seconds before adding the onion mixture.
• Skipping the natural release: leave the pot for 5 minutes before venting the remaining pressure.
• Using the pressure-cooker liquid level on the hob: check the sauce during simmering and add water if it becomes too thick.
• Stirring roughly: fold the tofu in gently to help keep its pieces intact.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat gently on the hob or in the microwave until hot throughout, adding a splash of water if the sauce has thickened.

Frequently asked questions