Palak Tofu (Tofu in Curried Spinach Sauce)

Vegetarian
Vegan
Gluten Free
Very Healthy
Health score
100%
Palak Tofu (Tofu in Curried Spinach Sauce)
40 min.
2
303kcal

Suggestions


Welcome to a delightful culinary experience with our Palak Tofu, a vibrant and nutritious dish that brings together the goodness of fresh spinach and the protein-packed benefits of tofu. This recipe is not only vegetarian and vegan but also gluten-free, making it a perfect choice for anyone looking to enjoy a healthy meal without compromising on flavor.

In just 40 minutes, you can whip up this delicious dish that serves two, with each serving containing only 303 calories. The combination of spices like curry powder, cumin, and turmeric infuses the dish with warmth and depth, while the creamy soy yogurt adds a luscious texture that complements the sautéed tofu beautifully.

Imagine the rich, curried spinach sauce enveloping tender tofu cubes, creating a satisfying and wholesome meal that is sure to impress your family and friends. Whether served over a bed of fluffy rice or alongside warm Indian flatbread, Palak Tofu is a dish that celebrates the vibrant flavors of Indian cuisine while promoting a healthy lifestyle.

Join us in exploring this easy-to-make recipe that not only nourishes the body but also delights the palate. Get ready to savor every bite of this deliciously healthy Palak Tofu!

Ingredients

  • ounces baby spinach fresh (1 pre-washed bag)
  • teaspoon cilantro leaves 
  • 1.5 teaspoon curry powder (or garam masala)
  • cloves garlic chopped
  • teaspoon ginger paste chopped (or 1 tsp. ginger)
  • teaspoon ground cumin 
  • large onion finely chopped
  • servings salt to taste
  • tablespoons vanilla-flavored soy yogurt 
  • pound tofu firm
  • medium tomatoes diced
  • 0.5 teaspoon turmeric 

Equipment

  • food processor
  • frying pan

Directions

  1. Cut the tofu into cubes about 1/2-1 inch in size. Spray or brush a non-stick skillet lightly with oil and heat it on medium-high.
  2. Add the tofu in a single layer, and cook it, turning often, until it is lightly golden on all sides.
  3. Remove it from the skillet and set aside.
  4. Add the onions to the skillet and cook until golden.
  5. Add the garlic and ginger paste and cook for another minute.
  6. Add the tomato, curry powder, coriander, cumin, and turmeric and cook until tomatoes begin to break down.
  7. Add the spinach, stir well, and cover. Cook until the spinach is completely wilted, about 3-5 minutes.
  8. Transfer the mixture to a food processor and blend until almost smooth.
  9. Pour it back into the skillet, add the yogurt and fenugreek and salt to taste.
  10. Add the tofu to the skillet, and cook on low for about 15 minutes.
  11. Serve over rice or with Indian flatbread.

Nutrition Facts

Calories303kcal
Protein32.72%
Fat32.9%
Carbs34.38%

Properties

Glycemic Index
94.5
Glycemic Load
4.73
Inflammation Score
-10
Nutrition Score
28.291304344716%

Flavonoids

Naringenin
1.25mg
Apigenin
0.01mg
Luteolin
0.54mg
Isorhamnetin
3.76mg
Kaempferol
5.19mg
Myricetin
0.58mg
Quercetin
19.21mg

Nutrients percent of daily need

Calories:303.44kcal
15.17%
Fat:11.59g
17.83%
Saturated Fat:1.38g
8.62%
Carbohydrates:27.25g
9.08%
Net Carbohydrates:19.5g
7.09%
Sugar:10.31g
11.45%
Cholesterol:0mg
0%
Sodium:278.23mg
12.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.94g
51.88%
Vitamin K:359.05µg
341.95%
Vitamin A:8215.49IU
164.31%
Vitamin C:55.46mg
67.23%
Manganese:1.16mg
57.78%
Folate:182.19µg
45.55%
Calcium:444.33mg
44.43%
Iron:6.69mg
37.17%
Fiber:7.76g
31.02%
Potassium:1014.24mg
28.98%
Magnesium:93.36mg
23.34%
Vitamin B6:0.46mg
23.11%
Vitamin E:2.83mg
18.89%
Copper:0.27mg
13.39%
Vitamin B2:0.2mg
11.94%
Phosphorus:119.23mg
11.92%
Vitamin B1:0.18mg
11.86%
Vitamin B3:1.85mg
9.26%
Zinc:1mg
6.67%
Vitamin B5:0.33mg
3.3%
Selenium:2.05µg
2.94%
Vitamin D:0.29µg
1.92%