Indian Spinach Tofu (Palak Tofu) Recipe

Looking for an easy Indian Spinach Tofu (Palak Tofu) recipe? Learn how to make Indian Spinach Tofu (Palak Tofu) using healthy ingredients.


Submitted by teresamarie522

Makes 4 servings



Tasty dish with onions, tomatoes, and plenty of spinach!

Recipe Ingredients for Indian Spinach Tofu (Palak Tofu)

12 oz tofu
1 large onion, finely chopped
1 T olive oil
3 cloves garlic, chopped
1 teaspoon ginger paste
3 medium tomatoes, diced
1 1/2 teaspoon curry powder
1 teaspoon coriander
1 teaspoon ground cumin
1/2 teaspoon turmeric
5 oz fresh baby spinach
3 tablespoons yogurt, non-fat, plain
1 salt to taste

Recipe Directions for Indian Spinach Tofu (Palak Tofu)

  1. Cut the tofu into cubes about 1/2-1 inch in size. Spray cooking spray into a big skillet, and turn to medium-high. Add the tofu in one layer and cook it, turning often, until it is lightly golden on all sides. Remove it from the skillet and set aside.

  2. Add oil to the pan, add the onions to the skillet and cook until golden. Add the garlic and ginger paste and cook for another minute. Add the tomatoes, curry powder, coriander, cumin, and turmeric and cook until tomatoes begin to break down.

  3. Add the spinach, stir well, and cover. Cook until the spinach is completely wilted, about 3-5 min. Transfer the mixture to a food processor and blend until almost smooth. Pour it back into the skillet, add the yogurt and salt to taste. Add the tofu to the skillet, and cook on low for about 15 min. Serve over rice or with Indian flatbread (naan).

  4. Adapted from "Fat-Free Vegan Kitchen":http://blog.fatfreevegan.com/2007/05/palak-tofu-tofu-in-curried-spinach.html

Categories

Vegetables, Main Dish, Indian

Nutrition Facts
Serving Size 269.5g
Amount Per Serving
Calories
147
Calories from Fat
69
% Daily Value*
Total Fat
7.7g
12%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
93mg
4%
Potassium
667mg
19%
Total Carbohydrates
12.5g
4%
Dietary Fiber
3.7g
15%
Sugars
5.5g
Protein
10.2g
Vitamin A 82% Vitamin C 43%
Calcium 26% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in calcium
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
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