This Tofu Pasanda recipe is intriguing and easy. Tofu crisped with spices and cooked in a special Pasanda sauce which pleases all. Indian Vegan Gluten-free
In the earlier months of our transition to plant based diet, I felt a bit confused, like many other new vegans, about the options and recipes that were basically vegan versions of meat and cheese. I was brought up mostly vegetarian. Our everyday meals were beans, grains, vegetables. So fortunately, what we would eat for lunch or dinner never became a stressful question during the early transition days. Over the months I also realized that the Vegan movement is quite different than the Indian Vegetarian thing, Vegetarian-ism (in India) is usually somewhat religious or something you are born into and just happen to be because of family or community, and not really thinking of vegetarian-izing other dishes. With Veganism, there is usually a conscious reason to choose the Vegan diet, ethics, health, environment etc. Hence, there are several ways to do a plant based diet, with meat subs or without, with or without cheese subs, raw, cooked, mixed, smoothies, different cuisines, and on and on, depending on where(food wise) you come from.
Think of it this way. If most of the country(India) of more than a Billion people eats vegetarian everyday with the major portion of the meals being pulses, beans, grains and veggies, That too without an epidemic of protein, vitamin or other deficiencies, There have to be some good number of options for all those people right. And there are. There is no one Indian cuisine of the country. Each of the 29 states have their own cuisine and some regions within the states also have their own cuisines. Imagine all those plant foods based options!
This week for Veg Week, here is another creamy North-Indian style curry with bold flavors to add to that repertoire of Vegan Indian food. This sauce has some specific spices and ingredients, which give it the texture and flavor. You can omit the ingredients you do not have on hand. The sauce is usually served with Paneer cheese or meats. I used a Hemp-Tofu block (Tofu made of Hemp seeds, yup, no Soy!). Each 8 oz pack has 30 gms of protein! This curry is loaded. Or use chickpea-tofu from my book to make soy-free.
Like the pasanda sauce, there are many such complex flavor sauces that are generally served over meat or paneer, but hey, all the flavor is in the sauce! So use it with anything, veggies, beans, tofu, tempeh. It is difficult to name most of these sauces/curries. Most of them end up being called creamy 🙂 But believe you me, they taste and feel very different.
Think of it this way. If most of the country(India) of more than a Billion people eats vegetarian everyday with the major portion of the meals being pulses, beans, grains and veggies, That too without an epidemic of protein, vitamin or other deficiencies, There have to be some good number of options for all those people right. And there are. There is no one Indian cuisine of the country. Each of the 29 states have their own cuisine and some regions within the states also have their own cuisines. Imagine all those plant foods based options!
This week for Veg Week, here is another creamy North-Indian style curry with bold flavors to add to that repertoire of Vegan Indian food. This sauce has some specific spices and ingredients, which give it the texture and flavor. You can omit the ingredients you do not have on hand. The sauce is usually served with Paneer cheese or meats. I used a Hemp-Tofu block (Tofu made of Hemp seeds, yup, no Soy!). Each 8 oz pack has 30 gms of protein! This curry is loaded. Or use chickpea-tofu from my book to make soy-free.
Like the pasanda sauce, there are many such complex flavor sauces that are generally served over meat or paneer, but hey, all the flavor is in the sauce! So use it with anything, veggies, beans, tofu, tempeh. It is difficult to name most of these sauces/curries. Most of them end up being called creamy 🙂 But believe you me, they taste and feel very different.
You can add chunky veggies or chickpeas or white beans or tempeh to the curry. Add potatoes, cauliflower, broccoli, peppers, asparagus, mushrooms, baby corn etc at the step when the tofu is added and cook until tender.
There are several ways to make the sauce. This version is nut-free, uses pumpkin seeds to add the richness. You can also add kofta balls (veggie “meat” balls) to the curry.
More Restaurant style Indian curries from the blog below. Use any regular firm or Extra firm Tofu, Hemp-tofu, Tempeh, Seitan or Veggies. All The curries are gluten-free and can be made soy-free with vegetables. Tofu and veggies are Glutenfree proteins while seitan is wheat. Tempeh can have gluten.
Palak/Saag “Paneer” – Tofu in Spinach curry
Mutter “Paneer” – Spiced Peas and Tempeh
Vegetable Jalfrezi – Veggies in smoky tangy curry
Gobi Broccoli Makhani- Cauliflower and Broccoli in creamy gravy
Tempeh Tikka Masala with Kale
Gobi Mutter Keema – Minced Cauliflower “Meat” in cilantro onion curry.
Mango Curry Tempeh. and more under the Main course India category.
Doesn’t it look like it came right from a restaurant!
Living Harvest has a line of Hemp Tofu with plain, Chimichurri, Spicy Chili Lime and Mexican Chorizo flavors. It is currently available only at Whole foods and will soon be in other stores (in a couple of months). With 30 gms of protein per pack and a good load of Omega 3+6 aminos, this is the soy-free Tofu you should give a few chances to get accustomed to the different texture and taste. I made a Scramble Pizza with the Chili Lime Hemp-tofu, which worked well because of the added flavors and crumbling it up. This curry further masks the texture and flavor. The Hemp-tofu can be crumbly depending on the pack and quite nutty tasting with a distinctive flavor. If you don’t expect it to be like regular Tofu, you might like it more. :). Hubbs is already in love with it and I loved it much more in this curry than regular Tofu.
Steps:
Cook the hemp-tofu with spices.
Cook the curry ingredients, then blend and return to pan with the tofu.
Cook until thick and aromatic.
There are several ways to make the sauce. This version is nut-free, uses pumpkin seeds to add the richness. You can also add kofta balls (veggie “meat” balls) to the curry.
More Restaurant style Indian curries from the blog below. Use any regular firm or Extra firm Tofu, Hemp-tofu, Tempeh, Seitan or Veggies. All The curries are gluten-free and can be made soy-free with vegetables. Tofu and veggies are Glutenfree proteins while seitan is wheat. Tempeh can have gluten.
Palak/Saag “Paneer” – Tofu in Spinach curry
Mutter “Paneer” – Spiced Peas and Tempeh
Vegetable Jalfrezi – Veggies in smoky tangy curry
Gobi Broccoli Makhani- Cauliflower and Broccoli in creamy gravy
Tempeh Tikka Masala with Kale
Gobi Mutter Keema – Minced Cauliflower “Meat” in cilantro onion curry.
Mango Curry Tempeh. and more under the Main course India category.
Doesn’t it look like it came right from a restaurant!
Living Harvest has a line of Hemp Tofu with plain, Chimichurri, Spicy Chili Lime and Mexican Chorizo flavors. It is currently available only at Whole foods and will soon be in other stores (in a couple of months). With 30 gms of protein per pack and a good load of Omega 3+6 aminos, this is the soy-free Tofu you should give a few chances to get accustomed to the different texture and taste. I made a Scramble Pizza with the Chili Lime Hemp-tofu, which worked well because of the added flavors and crumbling it up. This curry further masks the texture and flavor. The Hemp-tofu can be crumbly depending on the pack and quite nutty tasting with a distinctive flavor. If you don’t expect it to be like regular Tofu, you might like it more. :). Hubbs is already in love with it and I loved it much more in this curry than regular Tofu.
Steps:
Cook the hemp-tofu with spices.
Cook the curry ingredients, then blend and return to pan with the tofu.
Cook until thick and aromatic.
Get this super popular recipe also in my cookbook! Available internationally!
Hemp Tofu Pasanda Curry
This Tofu Pasanda recipe is intriguing and easy. Tofu crisped with spices and cooked in a special Pasanda sauce which pleases all. Indian Vegan Gluten-free
Servings: 2
Calories: 230kcal
Ingredients
- 1 8 oz (226 g) pack Hemp-Tofu cubed 1/2- 3/4 inch cubes regular or Chimicurri flavor, or use Firm Tofu, pressed and cubed
- 2 tsp oil use less or more to preference
- 1/2 tsp (0.5 tsp) garam masala
- 1/4 tsp (0.25 tsp) cinnamon powder
- 1/2 cup (7 g) red onion chopped
- 2 cloves of garlic chopped
- 1 inch ginger chopped
- 1/4 tsp (0.25 tsp) cumin seeds
- 1/4 tsp (0.25 tsp) fennel seeds
- 1/2 tsp (0.5 tsp) coriander seeds
- 1 clove
- 1 Tbsp pumpkin seeds or sunfllower seeds
- 1/2 tsp (0.5 tsp) white or black poppy seeds khus khus
- 1 medium tomato chopped
- 1/2 cup (113 ml) coconut milk
- 1/4 cup (62.5 ml) water
- 1/2 tsp (0.5 tsp) paprika
- 1/4 - 1/2 tsp (1/4 to 1/2 tsp) cayenne or to taste
- 3/4 tsp (0.75 tsp) salt
- 1/2 tsp (0.5 tsp) sugar
Instructions
- In a pan, add oil and heat at medium. Add the cubed Hemp-tofu, garam masala and cinnamon and cook for 4-5 minutes or until lightly golden on some edges. Remove from pan and keep aside.
- To the same pan, add onion and cook for 4-5 minutes until translucent. Add garlic, ginger, cumin, coriander, fennel seeds, clove, pumpkin seeds, poppy seeds and cook for 2 minutes.
- Add the tomato and cook for 4-5 minutes until saucy. Mash the larger tomato pieces while it cooks.
- Cool slightly and blend to a smooth puree with a 1/2 cup coconut milk. Blend well until the poppy seeds break down.
- Add puree back to the pan. Add water, paprika, cayenne, salt and sugar and the hemp-tofu cubes.
- Mix well. Cover and cook on low-medium heat for 15-18 minutes or until the sauce thickens and the tofu picks on the color. Stir twice in between. taste and adjust salt, spice. The curry needs to cook through to cook the poppy seeds which are somewhat grassy uncooked.
- Serve hot with rice/quinoa, flatbread, Naan.
Notes
Notes: To make this with regular firm tofu, press the tofu and cook tofu exactly as the recipe.
To make this with Tempeh, cook the Tempeh with the garam masala, cinnamon and 1/2 cup of water on medium heat for 10-11 minutes or until all the water is absorbed. then continue with the rest of the steps.
To make with Veggies or cooked Chickpeas, Cook the veggies/chickpeas with the spices in step 1 for 3-4 minutes and keep aside and continue with the rest of the steps. Cook with the curry until tender. Nutritional information based on one serving
To make this with Tempeh, cook the Tempeh with the garam masala, cinnamon and 1/2 cup of water on medium heat for 10-11 minutes or until all the water is absorbed. then continue with the rest of the steps.
To make with Veggies or cooked Chickpeas, Cook the veggies/chickpeas with the spices in step 1 for 3-4 minutes and keep aside and continue with the rest of the steps. Cook with the curry until tender. Nutritional information based on one serving
Nutrition
Nutrition Facts
Hemp Tofu Pasanda Curry
Amount Per Serving
Calories 230 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 5g31%
Sodium 275mg12%
Potassium 433mg12%
Carbohydrates 12g4%
Fiber 2g8%
Sugar 4g4%
Protein 11g22%
Vitamin A 985IU20%
Vitamin C 9.3mg11%
Calcium 62mg6%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.
Nina says
June 9, 2015 at 5:22 amI know I have commented before but I just want to say that this dish is insanely good!! I made it yesterday and this time with potatoes. It’s so good, I can’t get over it 😀 ..made some paratha’s to go with it. Totally rocks 😉 😉
Richa says
June 9, 2015 at 9:44 amAwesome!! the sauce is definitely a keeper!!
Deb Howard says
November 10, 2015 at 12:05 pmRicha, I received your Indian Kitchen in the mail on Saturday afternoon, and by Sunday evening I’d already made three of the dishes! The Tofu Pasanda was so good that my meat-eating 9-year old declared she was going to become a vegetarian if we could have that tofu all the time 🙂 We live in a small Midwestern city, so some of the spices are hard to come by locally, but when the shipment arrives in the mail, I’m going to be busy making a lot more of everything in your beautiful cookbook!
Richa says
November 10, 2015 at 12:30 pmyay! i am so happy to hear that! yes those spices are a great investment, as now you already know 🙂
Jo says
March 18, 2017 at 7:10 amYum, yum! I’ve just cooked this dish 🙂
I already enjoy the recipes from you book 🙂 Your cookbook made me a little Indian master chef 🙂
I didn’t think it was possible.
Thank you!
Richa says
March 18, 2017 at 10:38 amAwesome!!
Rasheda says
August 29, 2017 at 10:51 amTried this recently from the cookbook. So incredible! Thank you for sharing.
Christine says
August 30, 2017 at 3:45 amThe link to the hemp tofu no longer works. Could you update it? I’m not familiar with the product. Thanks!
Richa says
August 30, 2017 at 10:53 amupdated http://livingharvest.com/hemp-tofu-extra-firm-original/
Eileen says
January 13, 2019 at 10:42 amHi there. Just purchased 2 hemp tofu. one package had a yellowish substance on one side and the date was march 2019 the other did not – had date of Feb 2019. Do you have any experience with this aspect of the product? Thanks.
Richa says
January 13, 2019 at 6:40 pmI am not sure. probably check with the company. You can tweet to them or email
Chetna says
October 27, 2019 at 11:53 amAwesome recipe! Thanks so much for sharing! I didn’t use any tomato and still tasted delicious!
Richa says
October 27, 2019 at 12:25 pmawesome!
Aileen says
June 13, 2020 at 7:32 amAmazingly complex and balanced flavor! SO GOOD! The Hemp Tofu was perfect in this dish. This is a very healthy recipe, and I think it is the tastiest Indian dinner we have ever made. I could see using this sauce in a variety of different dishes and protein sources. Can’t wait to make this for guests!
Vegan Richa Support says
June 13, 2020 at 7:59 pmso pleased to hear that, thanks a million
Lauri R Hyde says
July 17, 2020 at 4:41 pmYou state that Seitan is gluten free. It is NOT!!! It is made from vital wheat gluten! Correct your information or risk getting sued by a celiac patient!
Richa says
July 17, 2020 at 5:15 pmI don’t think I say that Seitan is gluten-free anywhere. The statement says that the dishes which are basically the sauces are gluten-free and then depending on what protein you add obviously that will change. I’ll update to be clear