Palak-tofu (bean curd)

Gluten Free
Palak-tofu (bean curd)
45 min.
6
175kcal

Suggestions

Ingredients

  • tablespoons butter 
  • servings ground coriander 
  • 0.5 teaspoon cumin seeds 
  • servings garam masala 
  • teaspoon ginger garlic paste 
  •  to 2 chilies slit green
  • teaspoon fenugreek leaves 
  • 0.5 cup milk 
  • tablespoons cooking oil 
  • medium onion cut into chunks
  •  peanut butter cups washed
  • servings salt to taste
  • 0.5  spicy tofu cut into small cubes
  • small tomatoes chopped
  • 0.5 teaspoon turmeric 

Equipment

  • frying pan
  • blender

Directions

  1. Heat 1tbsp oil in a pan,add the onions,saute till brown,add ginger garlic paste,saute for a min,add green chillies, chopped tomatoes and saute well.
  2. Add the washed uncut palak,saute for 5 mins till they wilt.Take it out in a plate and allow to cool.grind to coarse paste in a blender.set aside.
  3. Add 1 tbsp oil in the same pan and saute the tofu cubes,add little salt,turmeric and saute for 2 mins.take them out in a plate.
  4. Add the coarse palak paste in the pan and salt according to the content along with coriander powder.let it cook on slow for 10 mins.
  5. Add the sauteed tofu cubes,mix well.Crush in the kasuri methi in the palm of your hands and mix in.
  6. Pour in the milk or cream,mix well and cover it on slow flame for 5 mins.drop in the butter (it gives an added creamyness)Finish it off with garam masala.
  7. Serve hot with roti or paratha.

Nutrition Facts

Calories175kcal
Protein11.42%
Fat64.49%
Carbs24.09%

Properties

Glycemic Index
30.5
Glycemic Load
0.98
Inflammation Score
-8
Nutrition Score
3.9073913043478%

Flavonoids

Naringenin
0.1mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
3.81mg

Nutrients percent of daily need

Calories:174.81kcal
8.74%
Fat:12.81g
19.71%
Saturated Fat:3.92g
24.51%
Carbohydrates:10.77g
3.59%
Net Carbohydrates:7.97g
2.9%
Sugar:5.94g
6.6%
Cholesterol:12.81mg
4.27%
Sodium:356.81mg
15.51%
Protein:5.1g
10.21%
Fiber:2.8g
11.2%
Vitamin C:7.32mg
8.87%
Calcium:86.6mg
8.66%
Vitamin E:1.04mg
6.93%
Vitamin A:281.56IU
5.63%
Iron:0.89mg
4.96%
Vitamin K:5.13µg
4.89%
Phosphorus:45.19mg
4.52%
Manganese:0.08mg
3.99%
Potassium:133.67mg
3.82%
Magnesium:13.79mg
3.45%
Vitamin B2:0.05mg
2.8%
Vitamin B6:0.06mg
2.8%
Vitamin B1:0.04mg
2.56%
Vitamin B12:0.13µg
2.21%
Folate:8.81µg
2.2%
Vitamin B3:0.43mg
2.13%
Copper:0.04mg
2.11%
Zinc:0.28mg
1.87%
Vitamin B5:0.15mg
1.52%
Vitamin D:0.22µg
1.49%
Selenium:0.88µg
1.26%
Source:Foodista