Matar Aur Tofu ki Sookhi Sabji (Scrambled Green Peas and Tofu)

Mashed peas scrambled with shredded tofu using desi spice mixture. Clean-eating food option that does not compromise on taste or nutrition, and is ready in minutes! Give this recipe a try – not only does it pair great with rotis, rice or omelette, it can also be used as a sandwich stuffing or eaten on its own. Yum either way!

Matar Aur Tofu ki Sookhi Sabji, paired with thepla and green chilli pickle..

Past few months have been a flurry of activity for me – waged a war with viral fever, shifted houses, set up the new home, had my sister getting engaged all of a sudden (you get the picture!) – resulting in me getting somewhat side-tracked with my fitness routine. Food is a different story altogether – gluttony, eating out all too often, lesser cooking at home, losing even the vaguest count of total macros are some of the crimes I’m guilty of.

Do I feel the guilt, though? The younger, easily ruffled, less knowledgeable me would’ve wallowed in the guilt for days together. Thankfully, I know better than that now, and all I did was to shrug, avoid making any false promises to self, and make a strong resolve to get back on the clean-eating track once I was back home after the festivities. I’m on a lookout for the right workout regime to follow, which would make the eating choices tougher and more clearly defined, too. The goal – get toned and try my best to achieve them abs. Okay, maybe not the washboard variety, but at least a flat tum that wouldn’t look out of place when I whoosh around in that gorgeous lehenga at the sister’s wedding in a few months. Tough objective, I’m aware. But I’m gonna give it my all.

Back to the dish itself – this resulted as a brain wave while I was watching someone on Netflix make a sookhi sabji (dry filling) with peas and onions for kachori, and I thought, why not try a healthier version, sans the deep frying. I spotted some tofu in the freezer and it was on! Fresh green peas are available in local markets right now, and I love to make the most of this season by adding them to most of my cooking.

Matar Aur Tofu ki Sookhi Sabji – healthy and hassle-free!

Really the little powerhouse of nutrition, peas are an easy source of dietary fiber and protein (5 grams each in 100 grams of peas!), not to mention their rich micronutrient profile in form of C, K and B-complex vitamins and minerals like zinc, magnesium, iron, potassium and manganese.

This recipe was a hit at my home, and sure will be resorted to oft, especially because it ranks high in terms of nutrition and can be made in a jiffy. I suggest you try preparing it in mustard oil like I did – its signature pungent flavour gives it a zesty kick. However, you could try olive oil, ghee or peanut oil as the base too.

Looking for healthier versions of other well-known Indian favorites? Try my Mavidikaya Pappu (Mango Dal), Healthy Quinoa Mung Dal Khichdi, or Murgh Methi Malai (Chicken cooked in Fenugreek Leaves & Fresh Cheese)!

Matar Aur Tofu ki Sookhi Sabji – Protein from tofu and peas, dietary fiber (good carbs) from peas and thepla, tons of micronutrients from peas..Apples soaked in cider to answer the sugar cravings!

RECIPE: Matar Aur Tofu ki Sookhi Sabji (Scrambled Green Peas and Tofu)

Serves 4


  • 200g tofu block
  • 200g green peas, shelled/ thawed
  • 2 Onions, finely chopped
  • 8-10 pods garlic, minced
  • 1 tbsp ginger paste
  • 1-2 green chillies, finely chopped
  • 2 Tomatoes, small, diced
  • 2 tsp Sabji Masala / Garam Masala
  • 1 tsp Turmeric Powder
  • 1 tbsp mustard oil
  • Sugar, small pinch
  • Salt, for taste


Press the tofu block firmly under a sauce pan to squeeze out retained extra water. Shred into small pieces and set aside.

Heat oil in a frying pan. Add diced onions, minced garlic and ginger and stir. Stir fry till the raw smell disappears and add peas, chopped green chillies, salt, masala, turmeric and stir.

Add tomatoes, cover with lid and allow to cook for few minutes on low flame, until the tomatoes blend in the mixture.

Add the shredded tofu bits. Cooking on medium flame, mash using a potato masher until the peas and tofu form a fine mixture.

Stir and remove from flame.

Serve when hot with rotis or rice/ use as a filling for sandwich/ eat as a snack.

I’d love to hear how it turned out for you, if you tried this recipe. Do post a pic on Instagram and tag #fitfoodiediary in the picture, or tag @FitFoodieDiary on FB.


This is a sookhi sabji, somewhat akin to a scramble. You could add some water to make the consistency gravy-like, if you so wish.


Energy 168 calories
Protein 9.6 g
Fat 7.6 g
Carbohydrates 14.6 g
Of which, Fiber 3 g

*Recipe is for 4 servings; all values in grams.

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