Lunch 🤖 AI Generated

Saag Tofu Palak: Creamy Spinach Curry, 40% Fewer Calories

Silken tofu nestled in a luxuriously creamy spinach curry that tastes indulgent but delivers 40% fewer calories. This high-protein vegetarian lunch swaps heavy cream for Greek yogurt and coconut milk for light cashew cream, keeping every spoonful restaurant-quality without the guilt.

20m

Prep Time

30m

Cook Time

Servings

348

Calories

22g

Protein

🛒 Ingredients

✓ 400g silken tofu block
✓ 300g fresh spinach (packed)
✓ 0.75 cup plain Greek yogurt (nonfat or 2%)
✓ 1 medium onion (finely diced)
✓ 3 cloves garlic (minced)
✓ 1 tbsp fresh ginger (minced)
✓ 2 tsp cumin seeds
✓ 1 tsp garam masala
✓ 0.5 cup light cashew cream (2 tbsp raw cashews blended with 0.25 cup water)
✓ 1 tbsp tomato paste
✓ 1 tsp ground coriander
✓ 0.5 tsp red chili powder
✓ 0.5 tsp turmeric
✓ 1 tbsp vegetable oil (coconut or neutral)
✓ Salt and black pepper to taste
✓ 0.25 cup low-sodium vegetable broth

👨‍🍳 Instructions

1. Prepare the tofu: Gently drain silken tofu and pat dry with paper towels. Cut into 2cm cubes (avoid aggressive handling; silken tofu is delicate). Set aside on a plate.

2. Make cashew cream: Blend 2 tbsp raw cashews with 0.25 cup boiling water for 90 seconds until silky. Strain through fine mesh if desired for ultra-smooth texture. Set aside.

3. Toast spices and build aromatics: Heat 1 tbsp oil in a large pan over medium heat. Add cumin seeds and let them crackle for 30 seconds. Add diced onion, cook 4–5 minutes until softened and golden. Stir in garlic and ginger, cook 1 minute until fragrant.

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4. Bloom dry spices: Add tomato paste, ground coriander, chili powder, and turmeric. Stir constantly for 1 minute to deepen flavors and prevent burning.

5. Wilt spinach and build sauce: Add fresh spinach in batches, stirring until each batch wilts (about 3 minutes total). The pan will go from heaping to compact. Add vegetable broth and garam masala. Simmer 3 minutes to meld flavors.

6. Temper Greek yogurt: In a small bowl, whisk Greek yogurt with 2 tbsp of the hot spinach mixture. This prevents curdling. Stir tempered yogurt back into the pan slowly, stirring constantly.

7. Fold in cashew cream and tofu: Add cashew cream and gently fold in tofu cubes with a spatula. Simmer over low heat for 5 minutes, stirring very gently to avoid breaking tofu. Do not boil—yogurt can separate if overheated.

8. Season and finish: Taste and adjust salt, chili powder, and garam masala. The curry should be creamy, verdant green, and coat a spoon gently. Serve immediately over basmati rice or with warm naan.

📊 Nutrition per Serving

Calories348 kcal

Protein22g

Carbohydrates48g

Fat10g

🏷️ Tags

#high-protein vegetarian lunch#low-calorie Indian spinach curry#tofu saag palak recipe

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