Spiced Tofu with Savory Spinach
This Spiced Tofu with Savory Spinach is a delightful twist on the classic Indian dish saag paneer. Instead of traditional paneer cheese, this recipe utilizes firm tofu, making it a lighter and healthier option without sacrificing flavor. Infused with aromatic spices, including ginger, mustard seeds, and curry powder, this dish brings a burst of warmth and richness. The baby spinach adds a vibrant color and nutritious touch, making it a perfect choice for a hearty meal. Serve over rice or with naan for a fulfilling dinner that the whole family will enjoy.
4
Servings
160
Calories
11
Ingredients
Ingredients
Tofu
14 ounces (water-packed, drained, cut into thirds lengthwise and eighths crosswise)
Canola Oil
4 teaspoons (divided)
Salt
3/4 teaspoon (divided)
Onion
1 (sliced 1/4 inch thick)
Garlic
2 medium cloves (finely chopped)
Fresh Gingerroot
1 teaspoon (freshly grated)
Mustard Seeds
1 teaspoon (whole)
Baby Spinach
1 pound (fresh, washed)
Low-fat Yogurt
1 cup (or nonfat plain yogurt)
Curry Powder
1.5 teaspoons
Ground Cumin
1/4 teaspoon
Instructions
1
Begin by preparing the tofu: Cut the tofu into thirds lengthwise and then into eighths crosswise. In a large nonstick skillet, heat 2 teaspoons of canola oil over medium-high heat. Add the tofu and sprinkle with 1/4 teaspoon of salt. Cook the tofu, gently stirring every 2 to 3 minutes, until it is golden brown on all sides, approximately 6 to 8 minutes. Once browned, transfer the tofu to a plate and set aside.
2
In the same skillet, add the remaining 2 teaspoons of canola oil and reduce the heat to medium. Add the sliced onion, chopped garlic, grated ginger, and mustard seeds. Sauté the mixture for 4 to 6 minutes until the onions become translucent and aromatic.
3
Gradually add the baby spinach to the skillet in batches, stirring frequently. Allow each batch to wilt down before adding the next, which should take an additional 4 to 6 minutes until all spinach is incorporated and well wilted.
4
In a separate bowl, combine the yogurt, curry powder, ground cumin, and the remaining 1/2 teaspoon of salt. Mix well until fully combined.
5
Return the browned tofu to the skillet, pour the yogurt-spice mixture over it, and stir gently to combine. Cook everything together on medium heat for about 2 minutes until heated through. Serve hot with rice or naan.
Nutrition Information
8g
Fat
13.5g
Carbs
7.5g
Protein
3g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Tofu with Savory Spinach?
It is a healthy, flavorful twist on the traditional Indian dish saag paneer, using firm tofu instead of cheese.
Is this recipe vegetarian?
Yes, this recipe is entirely vegetarian as it uses tofu and yogurt.
Is the dish gluten-free?
Yes, based on the ingredients provided, this recipe is gluten-free.
How many calories are in a serving?
Each serving contains approximately 160 calories.
What type of tofu should I use?
You should use firm, water-packed tofu that has been drained.
How do I cut the tofu?
Cut the tofu into thirds lengthwise and then into eighths crosswise.
How long does it take to brown the tofu?
It takes about 6 to 8 minutes to cook the tofu until it is golden brown on all sides.
What oil is best for this recipe?
The recipe calls for canola oil, but any neutral oil with a high smoke point can be used.
How much spinach is required?
You will need 1 pound of fresh baby spinach.
Do I need to wash the spinach?
Yes, ensure the baby spinach is washed and fresh before adding it to the skillet.
How do I incorporate the spinach into the pan?
Add the spinach in batches, allowing each batch to wilt before adding the next one.
What type of yogurt is recommended?
You can use either low-fat or nonfat plain yogurt.
What spices give this dish its flavor?
The flavor comes from curry powder, ground cumin, whole mustard seeds, fresh ginger, and garlic.
How much ginger is used?
The recipe uses 1 teaspoon of freshly grated gingerroot.
Can I use garlic powder instead of fresh garlic?
Fresh chopped garlic is recommended for the best flavor, using 2 medium cloves.
How should the onion be prepared?
The onion should be sliced approximately 1/4 inch thick.
What is the purpose of the mustard seeds?
Mustard seeds provide a traditional aromatic pop and texture common in Indian cuisine.
How many servings does this recipe make?
This recipe is designed to serve 4 people.
What is the protein content per serving?
Each serving provides about 7.5 grams of protein.
How much fat is in this dish?
There are 8 grams of fat per serving.
How many carbohydrates are in a serving?
There are 13.5 grams of carbohydrates per serving.
Is there fiber in this recipe?
Yes, each serving contains 3 grams of dietary fiber.
What should I serve with Spiced Tofu with Savory Spinach?
It is delicious when served over rice or with a side of warm naan bread.
How do I make the spice sauce?
In a separate bowl, mix the yogurt, curry powder, ground cumin, and salt.
Can I use frozen spinach?
While fresh baby spinach is recommended, you can use frozen spinach if it is thawed and squeezed dry first.
How long do I cook the onions?
Sauté the onions with garlic, ginger, and mustard seeds for 4 to 6 minutes.
Is the dish very spicy?
The dish is aromatic and warm due to the curry and ginger, but it is generally considered a mild-to-medium spiced comfort food.
Can I make this recipe vegan?
Yes, simply replace the dairy yogurt with a plain, unsweetened plant-based yogurt.
How long does the final simmering take?
Once the tofu and yogurt mixture are added, cook for about 2 minutes until heated through.
Can I substitute the tofu with something else?
You can use paneer cheese for a traditional version, or chickpeas for a different texture.