Spinach and Tofu Dry Vegetable
This Spinach and Tofu Dry Vegetable with Less Oil is a healthy and delicious dish that is perfect for lunch or dinner. It is a vegan and gluten-free recipe, making it suitable for many dietary preferences. The tofu provides a good source of protein, while the spinach is packed with vitamins and minerals. This recipe uses less oil, making it a healthy option for those who are watching their fat intake. However, people with soy allergy should avoid this dish.
Allergen Information: Contains Soy Allergy
Nutrition Facts
Per serving
Energy
119 kcal
Protein
8 g
Carbs
11 g
Fat
6 g
Fiber
5 g
Ingredients
Firm Tofu
100 gm (100g)
Chopped Onion
0.5 medium cup (80g)
Ginger Paste
0.5 tsp (2.5g)
Garlic paste
0.5 tsp (2.5g)
Cumin seeds
0.5 tsp (3g)
Coriander Powder
1 tsp (2g)
Turmeric powder
0.5 tsp (2.5g)
Red chilli Powder
0.5 tsp (2.5g)
Common salt
0.5 tsp (2.5g)
Spinach
1 cup, chopped (200g)
Mustard oil
1 tsp (5g)
Instructions
Cooking Steps
Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
Add chopped onions and sauté for 2-3 minutes until they turn translucent.
Add ginger-garlic paste and sauté for another 1-2 minutes until the raw smell goes away.
Add turmeric powder, coriander powder, red chili powder, and salt. Stir well.
Add cubed tofu and mix well, ensuring the tofu is coated in the masala.
Cover the pan with a lid and let it cook for 7-10 minutes over medium heat until the tofu is lightly browned.
Add chopped spinach leaves and mix well. Cover the pan again and let it cook for 5 minutes until the spinach is wilted.
Serve hot.
Community Reviews & Results
Bhavna Banerjee
"My dietitian recently added this to my plan, and Spinach and Tofu Dry Vegetable has quickly become a household favorite. The texture was amazingly soft, aromatic, and very satisfying. Will be making this again very soon."
Reena Masurkar
"Prepped this during a busy workday, and Spinach and Tofu Dry Vegetable fits my dietary needs perfectly without feeling like compromise food. The ingredient ratio is spot on, giving it a rich and authentic taste. Super satisfied with the overall taste and nutritional value."
Sachin Kumar Mahajan
"Made this for lunch on Tuesday, and I loved how light yet filling this Spinach and Tofu Dry Vegetable turned out to be. The clean ingredients made a noticeable difference in overall freshness. A must-try dish on your wellness journey."
Ganesh Pillai
"Cooked this 3 days ago, and the step-by-step instructions made cooking completely seamless. It kept me full for hours without causing any heaviness or acidity. Highly recommended for anyone focused on clean eating!"