Spinach with Tofu and Garam Masala
Makes 1 1/2 cups (375 mL)
First the bad news. You will have some dishwashing to do after this meal: a steamer, a skillet, and a blender—so be warned. Now the good news. When you serve this exquisitely seasoned vegan version of the Indian dish palak paneer, people’s eyes will light up. In Hindi, garam masala means “warm mixture”; the name arose because of the warming effect of this spice mix on the body. It typically consists of cinnamon, cloves, nutmeg, cardamom, nutmeg, mace, and black pepper. Double-boiler steamers or steaming inserts that can be fitted into a saucepan allow you to cook vegetables in a way that allows maximum nutrient retention.
10 cups (2.5 L) spinach leaves and stems, about 10 ounces (284 g)
1 tablespoon (15 mL) coconut or olive oil
1 small onion, diced
1 teaspoon (5 mL) garam masala
1/2 teaspoon (2 mL) ground coriander
1/4 teaspoon (1 mL) garlic powder
1/4 teaspoon (1 mL) salt
1/2 teaspoon (2 mL) lemon juice
1/4 cup (60 mL) cubed firm tofu, in 1/4-inch (5 mm) cubes
Put the spinach in a steamer over medium-high heat and steam for about 3 minutes or until leaves are cooked.
Heat the oil in a skillet over medium heat; add the onion and cook for 3 to 5 minutes or until translucent. Add the garam masala, coriander, garlic powder, and salt and cook for another 2 to 3 minutes. Stir frequently to prevent the spices from sticking to the pan. Transfer the spinach to a blender or food processor, followed by the onion mixture and the lemon juice. Blend until smooth. Return the mixture to the skillet; add the tofu and warm until the tofu is heated through. Transfer to a serving dish and serve.
Per 1/2 cup (125 mL): calories: 90, protein: 5 g, fat: 6 g, carbohydrate: 7 g (2 g from sugar), dietary fibre: 3 g, calcium: 150 mg, iron: 3 mg, magnesium: 91 mg, phosphorus: 84 mg, potassium: 636 mg, sodium: 240 mg, zinc: 1 mg, thiamin: 0.1 mg, riboflavin: 0.2 mg, niacin: 2 mg, vitamin B6: 0.3 mg, folate: 204 mcg, pantothenic acid: 0.2 mg, vitamin B12: 0 mcg, vitamin A: 469 mcg, vitamin C: 30 mg, vitamin E: 2 mg, omega-6 fatty acids: 0.5 g, omega-3 fatty acids: 0.2 g
Percentage of calories from protein 20%, fat 53%, carbohydrate 27%