Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Palak-tofu (bean curd)

 
One serving costs about $1.07

$1.07 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 gluten-free,gluten free side dish
spoonacular Score:12%

Spoonacular Score: 12%

 

Palak-tofu (bean curd) is a gluten free side dish. This recipe makes 6 servings with 170 calories, 5g of protein, and 12g of fat each. For $1.36 per serving, this recipe covers 6% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes approximately 45 minutes. 1 person has made this recipe and would make it again. A mixture of kasuri methi, onions, tofu- a block, and a handful of other ingredients are all it takes to make this recipe so tasty. All things considered, we decided this recipe deserves a spoonacular score of 22%. This score is not so awesome. Try Mapo Tofu (Bean Curd), Ma–Po Tofu (Spicy Bean Curd with Beef), and Palak Tofu: A Healthy Palak Paneer for similar recipes.

Ingredients

Servings:
2 Tbsps
2 Tbsps butter
butter
some
some coriander powder
coriander powder
0.5 tsps
0.5 tsps cumin seeds
cumin seeds
some
some garam masala
garam masala
1 tsp
1 tsp ginger-garlic paste
ginger-garlic paste
4
4  green chillies
green chillies
1 tsp
1 tsp methi
methi
0.5 cups
0.5 cups milk
milk
2 Tbsps
2 Tbsps oil
oil
1 medium
1 medium onions
onions
2
2  pb cups
pb cups
some
some salt
salt
0.5
0.5  tofu
tofu
1 small
1 small tomato
tomato
0.5 tsps
0.5 tsps turmeric
turmeric
2 Tbsps butter
2 Tbsps
butter
some coriander powder
some
coriander powder
0.5 tsps cumin seeds
0.5 tsps
cumin seeds
some garam masala
some
garam masala
1 tsp ginger-garlic paste
1 tsp
ginger-garlic paste
4  green chillies
4
green chillies
1 tsp methi
1 tsp
methi
0.5 cups milk
0.5 cups
milk
2 Tbsps oil
2 Tbsps
oil
1 medium onions
1 medium
onions
2  pb cups
2
pb cups
some salt
some
salt
0.5  tofu
0.5
tofu
1 small tomato
1 small
tomato
0.5 tsps turmeric
0.5 tsps
turmeric

Equipment

blender
blender
frying pan
frying pan
blender
blender
frying pan
frying pan


Instructions

  1. Heat 1tbsp oil in a pan,add the onions,saute till brown,add ginger garlic paste,saute for a min,add green chillies, chopped tomatoes and saute well.
  2. Add the washed uncut palak,saute for 5 mins till they wilt.
  3. Take it out in a plate and allow to cool.grind to coarse paste in a blender.set aside.
  4. Add 1 tbsp oil in the same pan and saute the tofu cubes,add little salt,turmeric and saute for 2 mins.take them out in a plate.
  5. Add the coarse palak paste in the pan and salt according to the content along with coriander powder.let it cook on slow for 10 mins.
  6. Add the sauteed tofu cubes,mix well.
  7. Crush in the kasuri methi in the palm of your hands and mix in.Pour in the milk or cream,mix well and cover it on slow flame for 5 mins.drop in the butter (it gives an added creamyness)Finish it off with garam masala.
  8. Serve hot with roti or paratha.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.08
Ingredient
2 tablespoons butter
some coriander powder
½ teaspoons cumin seeds
some garam masala
1 teaspoon ginger-garlic paste
4 green chillies
1 teaspoon methi
½ cups milk
2 tablespoons oil
1 medium onions
2 pb cups
½ tofu
1 small tomato
½ teaspoons turmeric
Price
$0.24
$0.37
$0.13
$1.57
$0.08
$0.80
$0.43
$0.17
$0.08
$0.24
$0.64
$1.34
$0.34
$0.05
$6.49

Tips

Health Tips

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • get more cooking tips

Green Tips

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
175 Calories
5g Protein
12g Total Fat
10g Carbs
1% Health Score
Limit These
Calories
175
9%

Fat
12g
20%

  Saturated Fat
3g
25%

Carbohydrates
10g
4%

  Sugar
5g
7%

Cholesterol
12mg
4%

Sodium
359mg
16%

Get Enough Of These
Protein
5g
10%

Fiber
3g
14%

Vitamin C
7mg
9%

Calcium
84mg
8%

Vitamin E
1mg
7%

Vitamin A
281IU
6%

Iron
0.9mg
5%

Vitamin K
5µg
5%

Phosphorus
41mg
4%

Manganese
0.08mg
4%

Potassium
130mg
4%

Magnesium
13mg
3%

Vitamin B2
0.05mg
3%

Vitamin B6
0.05mg
3%

Folate
9µg
2%

Vitamin B1
0.04mg
2%

Copper
0.05mg
2%

Vitamin D
0.33µg
2%

Vitamin B3
0.42mg
2%

Vitamin B12
0.11µg
2%

Zinc
0.27mg
2%

Selenium
1µg
2%

Vitamin B5
0.15mg
2%

covered percent of daily need

Related Recipes