VEGANISM BY LORBIC
Recipe lunch dinner

Creamy Palak Tofu (Dairy-Free Saag)

A silky, iron-rich spiced spinach curry featuring golden pan-seared firm tofu. Zero dairy cream, pure nourishment.

high-protein soy low-carb lunch dinner gluten-free
Prep Time 10 mins
Cook Time 15 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 18g
Carbs 12g
Fats 9g
Calories 210 kcal
Fiber 6g

Instructions for Cook

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  • Blanch spinach for 90 seconds, then immediately transfer to cold water to lock in deep green chlorophyll.
  • Lightly pan-sear firm tofu cubes in 1/2 tsp oil for a firm, golden crust before adding to the gravy.
  • Finish with fresh lemon juice right before serving to boost non-heme iron bioavailability.

Ingredients

  • 200g
  • 300g (1 large bunch)
  • 1 small
  • 1 small
  • 5–6 cloves
  • 1 inch
  • 1 tsp (5ml)
  • 1/2 tsp each
  • 1/2 tsp each
  • to taste

Cooking Instructions

A dairy-free, zero-cholesterol reinvention of the classic North Indian Palak Paneer. Tender pan-seared tofu cubes simmer in a silky, aromatic spinach sauce seasoned with roasted garlic and warming spices.

Nutritional Highlights

  • 18g Complete Plant Protein: High-calcium firm tofu provides complete bioavailable amino acids and essential minerals without saturated dairy fats.
  • Lutein, Folate & Dietary Nitrates: Spinach supplies rich phytonutrients that support vascular health and blood flow, paired with non-heme dietary iron.
  • Enhanced Nutrient Bioavailability: Squeezing fresh lemon juice (ascorbic acid) at the finish transforms ferric iron (Fe³⁺) into soluble ferrous iron (Fe²⁺) for maximum intestinal absorption.

Cooking Instructions

  1. Blanch the Spinach: Bring a pot of water to a rolling boil. Add washed spinach leaves for 90 seconds until wilted. Immediately transfer to a bowl of cold water to retain the vibrant emerald color. Blend into a smooth, silky puree.
  2. Pan-Sear Tofu: Heat 1/2 tsp oil in a wide pan over medium heat. Arrange the tofu cubes in a single layer and sear for 2–3 minutes until lightly golden on the edges. Remove and set aside.
  3. Sauté Aromatics: In the same pan, add the remaining 1/2 tsp oil. Add cumin seeds and minced garlic. Sauté for 1 minute until garlic is fragrant and lightly browned. Add chopped onions, ginger, and green chillies; sauté for 3 minutes until soft.
  4. Simmer the Puree: Add chopped tomato, turmeric, and coriander powder. Cook for 3 minutes until softened. Pour in the pureed spinach and 1/4 cup water. Simmer gently on low heat for 4–5 minutes.
  5. Combine & Finish: Gently fold the pan-seared tofu cubes into the simmering spinach gravy. Add garam masala and salt. Cook for 2 more minutes. Turn off the heat and stir in 1 tbsp of freshly squeezed lemon juice. Serve hot with rotis, parathas, or jeera rice.