Palak Paneer is a vegetarian dish from the Indian subcontinent, made with paneer or cottage cheese in a thick paste made with pureed spinach and seasoned with ginger, garlic, and other spices. This Tofu Spinach recipe is exactly the same, the only difference is that I have swapped the paneer or cottage cheese with tofu.
Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese, selenium and phosphorous. This curry is a delicious way to add greens and tofu in your diet. The best part of this curry is – it is easy to prepare.
To make this curry healthier I have added homemade oats flour. Oats are loaded with dietary fiber and have a range of healthy cholesterol-lowering properties. In this recipe, oats flour helps to makes this curry creamier and silkier.
Tofu Spinach With Quaker Oats – Healthy Lunch Recipe
Tofu – 200 gms
Spinach – 2 bunches
Finely chopped onion – 1 big
Finely chopped tomato – 2 big
Finely chopped garlic – 2 tbsp
Finely chopped ginger – 1 inch
Finely chopped green chili – 1
Homemade Oats Flour – 3 tbsp
Oil – 2 tbsp
Ghee – 1 tbsp
Cumin – 1 tsp
Red chili powder – 1/2 tsp
Coriander powder – 1 tsp
Salt to taste
- Remove stems from the spinach and wash thoroughly in running water. Blanch in boiling water for two minutes. Now transfer boiled spinach into ice-cold water to retain the green color. Squeeze out excess water and grind it into a smooth puree.
- Now heat 1/2 tbsp of ghee in a nonstick pan and lightly fry the tofu pieces till they turn sightly golden. Transfer them to a plate.
- Heat oil in the same pan on low flame and add cumin. Allow it to crackle.
- Then add chopped onions and sauté on a medium flame until translucent. Now add ginger, garlic, green chili and cook for 5 minutes on the medium-low flame.
- Add coriander powder, red chili powder with chopped tomato and cook until masala leaves oil.
- Now switch off the gas and allow masala to cool down. Grind cooked masala into a fine paste and transfer grounded masala into the same pan.
- Switch on the gas and add homemade oats flour. Stir constantly to roast for 2 minutes on low flame.
- Now add puree spinach, saute tofu, and salt into the cooked masala.
- Mix well with 1 cup of water and cook on low flame for 10 to 12 minutes. Do stir the sabzi after every 1 to 2 minutes.
- Switch off the flame and add ghee. Stir it once.
- Serve hot with paratha or chapati.