Palak Tofu

Palak Tofu is a delicious vegan dish that combines the rich flavors of spinach and spices with protein-packed tofu, making it a nutritious and satisfying meal. This vibrant green dish is perfect for a hearty lunch and can be served with rice or flatbreads.

Ingredients

• Fresh spinach - 200 grams
• Firm tofu - 200 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Cooking oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Begin by washing the spinach thoroughly and blanching it in boiling water for 2-3 minutes, then immediately transfer it to an ice bath to retain its vibrant color.
2. Once cooled, drain the spinach and blend it into a smooth puree using a little water if necessary.
3. Cut the tofu into cubes and lightly pan-fry in a tablespoon of oil until golden brown. Remove and set aside.
4. In the same pan, add the remaining oil and heat it over medium heat. Add cumin seeds and let them splutter.
5. Add the chopped onion and sauté until it turns golden brown.
6. Stir in the minced garlic, grated ginger, and slit green chili, cooking for another minute until fragrant.
7. Add the pureed tomato, turmeric powder, coriander powder, and salt. Cook until the oil starts to separate from the mixture.
8. Pour in the spinach puree and mix well. Let it simmer for 5 minutes.
9. Add the fried tofu cubes and garam masala, stirring gently to coat the tofu. Cook for another 3-4 minutes.
10. Finish with lemon juice and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 250
• Protein: 15 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Rich in iron and vitamins A and C from spinach, supporting immune function and skin health.
• Tofu provides a great source of plant-based protein and calcium for muscle health and bone strength.

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