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A delicious vegan twist on a Bengali classic! Crumbled tofu and tender potatoes are simmered in a fragrant, subtly spiced tomato-ginger gravy. This comforting curry pairs perfectly with steamed rice or luchis for a wholesome meal.
For 4 servings
Prepare Tofu and Pastes
Fry Tofu and Potatoes
Temper Spices and Sauté Aromatics
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A delicious vegan twist on a Bengali classic! Crumbled tofu and tender potatoes are simmered in a fragrant, subtly spiced tomato-ginger gravy. This comforting curry pairs perfectly with steamed rice or luchis for a wholesome meal.
This bengali recipe takes 50 minutes to prepare and yields 4 servings. At 373.48 calories per serving with 14.85g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Build the Gravy Base
Simmer the Curry
Rest and Serve
Add 1-2 tablespoons of fresh cream or full-fat coconut milk at the end of cooking for a creamier, more decadent texture.
Incorporate 1/2 cup of green peas or small cauliflower florets along with the potatoes for added nutrition and texture.
For the classic 'Chhanar Dalna', replace the crumbled tofu with an equal amount of homemade or store-bought crumbled paneer (chhana).
For a satvik version, omit the onion and garlic. Add a pinch of asafoetida (hing) to the hot oil during tempering and slightly increase the amount of ginger paste.
Tofu is an excellent source of complete plant-based protein, containing all nine essential amino acids necessary for muscle repair, growth, and overall body function.
Spices like ginger, cumin, and coriander are traditionally known for their digestive properties. They can help stimulate digestive enzymes, reduce bloating, and improve overall gut health.
The use of tomatoes, onions, garlic, and various spices like turmeric provides a rich source of antioxidants that help combat oxidative stress and inflammation in the body.
Mustard oil and cashews provide beneficial monounsaturated and polyunsaturated fats. When consumed in moderation, these fats can help improve cholesterol levels and support cardiovascular health.
A single serving of Tofu Chhanar Dalna (approximately 400g) contains an estimated 350-400 calories. This can vary based on the amount of oil used and the size of the potatoes.
Yes, it is a well-balanced and nutritious dish. Tofu provides high-quality plant-based protein, potatoes offer complex carbohydrates for energy, and the array of spices contributes antioxidants and anti-inflammatory properties. It's a wholesome vegan meal.
Absolutely. The cashews add creaminess to the gravy. You can substitute them with 1 tablespoon of poppy seed paste (posto bata) or simply omit them for a lighter, more tomato-forward gravy.
Wrap the tofu block in several layers of paper towels or a clean kitchen towel. Place it on a plate, and put something heavy on top, like a cast-iron skillet, a few cans, or heavy books. Let it press for at least 20-30 minutes to remove as much water as possible.
Yes, this curry stores very well and often tastes even better the next day as the flavors have more time to meld. Store it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water if needed.