PALAK TOFU


PALAK TOFU
We started eating tofu recently only after hearing about the heart-healthy benefits of tofu. The taste is pretty mild, more likely tasting like an egg white. Eating tofu regularly reduces cholesterol and triglycerides, thus preventing heart diseases but an excess consumption of tofu should be avoided by people with thyroid disorders. Other than that tofu is low in carbohydrates and rich in protein. Moreover spinach is also used here, which has a carb value of less than 2 g. This is an absolute low-carb dish that can be had with any whole grain breads or chapathis.

My husband suggested substituting tofu instead of paneer in dishes that require paneer and here I am with palak tofu. Initially I just cut the tofu into small cubes and used it in the dish but that did not suit our taste, so I baked them for a few minutes spraying them with a nonstick spray. We loved it this way.

INGREDIENTS:
Extra-firm tofu, 1 box.
Spinach, 1 large bunch.
Onion, medium, 1.
Tomato, 1.
Green chili, 1.
Garlic, 2 cloves.
Ginger, 1 small piece.
Red chili, 2.
Coriander seeds, 2 teaspoons.
Cloves, 2.
Cinnamon stick, 1 small piece.
Fennel seeds, ¼ teaspoon.
Salt as per taste.

PREPARATION:
Cut the tofu into small pieces. Spray a baking dish with any nonstick cooking spray and arrange the tofu pieces side by side. There should be sufficient space between each piece. Bake them at 350 degrees for 15-20 minutes until the tofu pieces turn brown. Set them aside. If needed the tofu pieces can also be sautéed in a pan with a teaspoon of oil until they turn brown. Chop the onion and tomato into small pieces and slit the green chili into 2. Clean the spinach leaves and drain the excess water from the leaves. They need not be chopped as everything will be blended. Heat a pan with some oil. When the oil is hot enough, add red chilies, coriander seeds, cloves, cinnamon stick, fennel seeds and fry them for a minute and remove them from the pan and let them cool. Now add the chopped onions, tomatoes, and green chili and sauté them for a few minutes. Then add garlic and ginger and keep sautéing until everything is well blended. Add the spinach leaves and let them wilt along with the sautéed onion and tomato and let it cool. When the spice mixture and spinach mixture are cooled, blend them together into a smooth paste. Put the blended mixture in the pan again, add salt and let it simmer under medium flame for 5-10 minutes until the gravy thickens. Then add the baked tofu pieces and stir everything well. Serve hot with rotis.

11 comments:

Viki Xavier. said...

spinach with tofu seems a good idea. I always appreciate your perfect blending of western / North Indian dishes to suit a south Indian like me. Whenever i need to cook something healthy, immediately i go to ur blog. Thanks a lot for posting such a nice recipes.
Happy Deepavali.

Sangeeth said...

This is a very good combo Gita..even I wanted to try this out.Thanks for the entry!

Purva Desai said...

Palak tofu is an healthy replacement for paneer...it looks tempting...
Wishing u and ur family Happy Diwali...

anudivya said...

Very nice Gita...
Wish you a very happy Deepavali...

Vibaas said...

Nice Recipe Gita. Wish you a happy Diwali!

Ramya Vijaykumar said...

Definitely inspiring tofu in spinach thats cool...

Viki Xavier. said...

Hi Gita, I have a small Deepavali gift for you. Just visit me. congrats.

Sagari said...

very healthy dish

Laavanya said...

Hi Gita.. Thanks for visiting my blog and leading me to yours. The palak tofu looks delicious & healthy.

vidhas said...

You have nice collection of recipes. TOfu with panner is nice combo. Thanks for the entry

Malar Gandhi said...

Nice one....I may be trying this!Will let you know how it turned out to me!