Palak Tofu Recipe

Looking for an easy palak tofu recipe? Learn how to make palak tofu using healthy ingredients.


Submitted by booboosap

Makes 4 servings



This IS my favorite dish but it can be quite fattening at restaurants as they had cream, ghee, and the paneer cheese. I'm looking to lose weight and wean off of milk because of having bad skin so I've decided to make a healthy alternative to this wonderful dish. palak paneer (vegtarian/vegan variations) For the yogurt you would want to use soy to keep it 100% vegan!

Recipe Ingredients for palak tofu

16 ounces frozen spinach
2 tablespoons garam masala
1 teaspoon ginger
1 tablespoon garlic
3/5 block tofu
2 tablespoons vegetable oil
1 onion
2 tomatoes
1 teaspoon cayenne pepper
1 cup brown rice
4 oz yogurt
1 salt to taste

Recipe Directions for palak tofu

  1. Onions, garlic, tomatoes and ginger should all be chopped. Brown rice should be prepared in separate pot to the specifications on the package (usually for 1 cup, use 2.5 cups of water---at boiling point you put the rice in, boil a minute and let it simmer for around 30-40 minutes)

  2. coat tofu with cooking spray and over medium heat brown slightly

  3. in another pan cook frozen spinach in a little water until hot...about four minutes. Drain most of the water and set aside.

  4. to that pan or a new skillet add the vegetable oil and cook the onions, garlic, ginger until browned lightly or at least until the onions are translucent.

  5. Add spices stirring and after 15 seconds add chopped tomatoes and if there doesn't seem to be enough water, add around 1/4 cup.

  6. Simmer and stir for a minute and add tofu to marinate in this mixture for a couple minutes.

  7. Add spinach and simmer at least 15 minutes.

  8. Turn off heat, and stir in the yogurt.

  9. Salt to taste---I added around two teaspoons...Ready to serve over brown rice.

Categories

Main Dish

Nutrition Facts
Serving Size 304.8g
Amount Per Serving
Calories
314
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
2.1g
11%
Trans Fat
0.0g
Cholesterol
2mg
1%
Sodium
163mg
7%
Potassium
1056mg
30%
Total Carbohydrates
48.8g
16%
Dietary Fiber
5.7g
23%
Sugars
5.4g
Protein
10.5g
Vitamin A 227% Vitamin C 72%
Calcium 22% Iron 27%
* 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
  • Low in sodium
  • Very high in manganese
  • High in magnesium
  • Very high in vitamin A
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement