Palak Tofu
Palak Tofu is inspired by the classic Indian dish Palak Paneer (a spinach and cottage cheese curry). The sauce builds from a base of onion, tomato and garlic (the holy trinity), blended with spinach, green chili, and warm spices to create a comforting and nourishing meal. The tofu replaces paneer, doing so pretty spot on in my opinion.
Growing up in Delhi, Palak Paneer was always one of those dishes I admired but couldn’t eat. When I started cooking for myself, this version was one of the first recipes I learned.
It keeps all the flavour of the original while staying light, high in protein, and completely dairy-free.
A touch of coconut milk can be added for creaminess; it’s optional but I would definitely recommend.
Ingredients
2 packets firm tofu (200g each), cubed into ½-inch chunks
1–2 onions, finely diced
4 tomatoes, finely chopped
4 cloves garlic, minced
1 green chili (adjust to taste)
1 bag or bunch spinach (approx. 200g)
1 tsp cumin seeds
2 tbsp cumin powder
1 ½ tbsp garam masala
½ tsp turmeric powder
1 tsp oil (optional)
Salt to taste
2–3 tbsp coconut milk (optional, for creaminess)
Instructions
Heat a pan over medium heat. Add oil if using and toast the cumin seeds until fragrant.
Add the diced onions and cook until golden. Stir in the minced garlic, then add the chopped tomatoes. Cook until the mixture thickens into a sauce.
Add cumin powder, garam masala, turmeric, and salt. Stir well and let it cook gently for a few minutes.
Dice the tofu into cubes. You can sauté or air-fry them for a crisp texture (optional) or add them directly for a softer finish.
Add tofu to the pan and stir to coat evenly in the masala.
Boil the spinach for about 3–5 minutes, then transfer immediately to cold or iced water to preserve the colour.
Blend the spinach with the green chili and a little water until smooth.
Pour the spinach puree into the tofu masala. Stir well and simmer for 5 minutes on low heat. Add coconut milk at this stage if desired.
Nutritional Information
Per serving (based on 3 total servings – without oil):
Calories: 217 kcal
Protein: 19 g
Carbs: 20 g
Fat: 7 g
#HighProtein #LowCalorie #NoOilOption #Vegan
#IndianInspired #HealthyDinner
