A Nourishing, High-Protein Twist on a Classic!
Haryali (meaning "green" in Hindi) refers to the vibrant, herbaceous sauce that originates from North India, traditionally used in marinades and curries. This fragrant sauce is typically made with fresh mint, coriander, and warming spices, giving it a refreshing and bold flavour.
In this version, a unique twist comes from the addition of apple, which adds a subtle natural sweetness and balances the earthy herbs.
While the classic Haryali Paneer is delicious, this Haryali Tofu is a healthier, plant-based alternative that is lower in saturated fat while still being rich and satisfying. Tofu is packed with plant-based protein and contains beneficial isoflavones, which have been shown to help protect against breast and prostate cancer and support menopausal health.
Each serving of this dish provides 25 grams of protein, making it a nutritionally balanced, muscle-supporting meal. Pairing it with wholegrain bread or rice boosts the protein and fibre content even further, keeping you full and energised for longer.
Whether you're looking for a flavourful, wholesome meal or a nutrient-dense alternative to paneer, this Haryali Tofu delivers on both taste and health—without any compromise!
Ingredients
For the Haryali sauce:
1 cup fresh coriander leaves (tightly packed) approx. 59g
1/2 cup fresh mint leaves (tightly packed) approx. 13g
3 green chillies (optional, for heat)
1 garlic clove
1 small apple cored and cut into small
3 tablespoons lime juice (or lemon juice)
1 tablespoon-soaked cashews (for creaminess; optional)
1/2 teaspoon ground cumin
2 small pitted dates (for mild sweetness)
Salt to taste
8-10 tablespoons water (to adjust consistency)
For the tofu:
2 blocks (590g) extra-firm tofu, frozen and then defrosted
1 teaspoon turmeric
2 teaspoons garam masala (plus more for finishing)
2 tablespoons nutritional yeast
1.5 tablespoons of cornflour or arrowroot powder
Salt to taste
For the Haryali Curry Base:
2 large onions, diced or blended
7 frozen garlic and ginger cubes (or 7 cloves fresh garlic, minced and 1-inch piece fresh ginger grated)
2.5 cups vegetable stock
Half a teaspoon of cumin powder
1 teaspoon of coriander powder
100g unsweetened soy yogurt
1 tablespoon lime juice
Salt and garam masala to taste (I like using pau bhaji masala)
Method
Prepare the Tofu for a Meatier Texture:
Freeze the tofu overnight (this changes the texture, making it chewier).
Defrost in the microwave for about 5 minutes or until softened.
Press the tofu: Place it between two plates with a heavy object (or use a tofu press) for 30 minutes to remove excess water.
Marinate: Cube or tear the tofu into bite-sized pieces and mix with turmeric, 2 teaspoons garam masala, nutritional yeast, cornflour/arrowroot powder and salt. Let it sit for at least 10 minutes.
Bake: Preheat the oven to 190°C (375°F) and bake the tofu on a lined tray for 20 minutes, flipping halfway.
Prepare the Haryali Curry Base:
Heat a large casserole dish over medium heat.
Add the diced or blended onions and cook until soft and golden brown, adding splashes of water as needed to prevent sticking.
Stir in the frozen garlic and ginger cubes and cook until they defrost and become fragrant.
Add the blended mint & coriander chutney and cook for a few minutes until aromatic as well as 1 teaspoon of coriander powder and a half teaspoon of cumin powder.
Bring It All Together:
Pour in 2.5 cups of vegetable stock, stirring well.
Add the baked tofu to the dish and simmer for 10 minutes (Add more water if needed if the sauce thickens too much)
To prevent curdling, take a small amount of the hot curry base and mix it with the soy yogurt in a separate bowl before adding it back into the pan.
Stir well and heat for a few more minutes (do not boil).
Finish with lime juice, salt to taste, and extra garam masala for depth of flavour.
Serving Suggestions
Serve with wholegrain bread or brown rice for extra fibre and protein, making this dish even more satisfying.
Nutritional info: Per serving: 410 calories, 51 grams of carbs, 11 grams of fat, 25 grams of protein.
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