Spiced Tofu Matar Masala with Brown Rice
Tender tofu cubes and sweet green peas simmered in a fragrant tomato-ginger sauce, served over nuttily aromatic brown rice. A protein-packed Indian dish rich in fiber and phytoestrogens.
Prep
15 min
Cook
45 min
Total
60 min
Makes
4 servings
Created together. Shared with you.
Made by Dibu + Lila
Dibu created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
45 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 15 steps complete
Next: Measure 1 cup (185g) of dry brown…
- 01
Measure 1 cup (185g) of dry brown…
Measure 1 cup (185g) of dry brown rice and rinse thoroughly under cold water until clear.
Look for: clear
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Combine the rinsed brown rice with 2…
In a medium saucepan, combine the rinsed brown rice with 2 cups (475ml) of water and bring to a boiling point over high heat.
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Reduce heat to low
Reduce heat to low, cover with a tight-fitting lid, and simmer gently for 45 minutes until tender and water is absorbed.
Look for: tender and water is absorbed
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Remove rice from heat and let it…
Remove rice from heat and let it rest, covered, for 10 minutes before fluffing with a fork.
Allow: 10 minutes
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Press 17
Press 17.6 oz (500g) of firm tofu with paper towels to remove excess moisture, then cut into 1 inch (2.5cm) cubes.
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Heat 2 tbsp (30ml) of olive oil…
Heat 2 tbsp (30ml) of olive oil in a large non-stick skillet over medium-high heat at 350°F (175°C).
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Add the tofu cubes to the pan…
Add the tofu cubes to the pan and cook for 8 minutes, turning occasionally until golden brown on all sides, then transfer to a plate.
Look for: golden brown on all sides, then transfer to a plate
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Add 2 medium diced red onions and…
In the same skillet over medium heat, add 2 medium diced red onions and cook for 6 minutes until soft and translucent.
Look for: soft and translucent
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Add 8 minced garlic cloves and 4…
Add 8 minced garlic cloves and 4 tsp (6g) of freshly grated ginger root, stirring continuously for 1 minute until fragrant.
Look for: fragrant
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Add 2 tsp (4g) of ground cumin
Add 2 tsp (4g) of ground cumin, 1 tsp (2g) of ground turmeric, and 2 tsp (4g) of garam masala, stirring for 30 seconds to toast the spices.
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Pour in 2 cups (480g) of tomato…
Pour in 2 cups (480g) of tomato puree and 1/2 cup (120ml) of water, stirring well to combine with the spice mixture.
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Bring the sauce to a gentle simmer…
Bring the sauce to a gentle simmer over medium-low heat for 10 minutes until slightly thickened.
Look for: slightly thickened
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Stir the browned tofu cubes and 2…
Stir the browned tofu cubes and 2 cups (260g) of green peas into the sauce, cooking for 5 minutes until heated through.
Look for: heated through
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Divide the brown rice and Tofu Matar…
Divide the brown rice and Tofu Matar Masala evenly across 4 bowls and serve warm.
Ready when: everything is assembled and ready to enjoy
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Refrigerate any leftover portions in sealed containers…
Refrigerate any leftover portions in sealed containers for up to 4 days.
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