Spicy Tofu Spinach Stir fry (15 Minute 1 Pan)
User Reviews
5
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Prep Time
10 mins
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Cook Time
15 mins
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Total Time
25 mins
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Servings
2
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Calories
214 kcal
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Course
Main Course
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Cuisine
Indian
Spicy Tofu Spinach Stir fry (15 Minute 1 Pan)
Description
Firm tofu is pressed and cubed, then cooked until edges brown in oil, providing a crispy contrast to its soft center. Warm spices like garam masala, coriander, cumin, and optional cinnamon or cloves toast with the tofu, infusing flavor. Fresh or thawed spinach and aromatics like garlic powder and onion flakes join the pan, cooked until spinach loses rawness.
Ketchup or tomato paste adds acidity and sweetness, while vegan yogurt and water combine into a lightly creamy sauce that simmers to blend flavors without overpowering the tofu and spinach. The finishing garnishes of red pepper flakes and garam masala add layered heat and aroma.
This stir fry makes a complete meal served with flatbreads like naan or rice, offering a balance of protein, greens, and spice in a single pan. Variations include adding cooked chickpeas or using alternatives like chickpea tofu, with options for soy-free or oil-free preparations detailed in the notes.
Adjust seasonings after simmering to suit tastes, and opt for medium-low heat during the final simmer for best flavor melding.
Ingredients
- 2 teaspoons neutral cooking oil generic cooking oil
- 7 ounces firm tofu see notes for soy-free, or extra firm tofu; pressed 15 minutes then cubed
- 1/8 teaspoon salt
- 1/4 teaspoon black pepper or both, or cayenne or Indian red chili powder
- 1/2 to 1 teaspoon garam masala or regular garam masala or use curry powder or berbere, Kashmiri variety
- 1/2 teaspoon ground coriander
- 1/2 teaspoon cumin ground
- cinnamon clove, and cardamom (optional, good pinch
- 8-10 ounces spinach or chopped fresh spinach, frozen, thawed
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1 teaspoon onion flakes
- 2 tablespoons ketchup or tomato paste
- 3-4 tablespoons vegan yogurt or you can use non-dairy cream such as cashew cream or use vegan plain cream cheese
- 1/2 cup water or use 1/2 -1 cup non dairy milk for saucier/creamier
- red pepper flakes for garnish
- lime juice
- garam masala
Instructions
- Heat a medium to a large skillet over medium-high heat. Add the oil and let it get hot.
- Add your pressed and cubed tofu to the skillet and cook until some of the edges of the tofu are golden.
- Then add in the salt, pepper, Kashmiri garam masala, coriander, cumin, and any of the spices you are using and toss well to coat. Cook for another minute to roast the spices as well.
- Then add in spinach, salt, garlic powder, onion flakes,m, ketchup/tomato paste and mix well. Cook until the spinach is not frozen and doesn’t smell raw. 3- 4 minutes.
- Then add in yogurt and mix in. Add in 1/2 cup of water and mix in and continue to cook for another 5 minutes. Reduce the heat to medium-low and simmer for another 3-4 minutes for the flavors to meld. Taste and adjust salt and flavor then take off the heat.
- Garnish with pepper flakes and garam masala. Optionally drizzle some coconut cream or thinned our vegan yogurt. Serve with flatbread, roti or naan, or rice. For low-carb, serve it with cauliflower rice.
Notes
- For soy-free version, use pre-cooked potatoes or roasted cauliflower instead of tofu, or add cooked chickpeas with nutritional yeast for umami.
- For oil-free cooking, bake tofu with half the spices until golden, then combine with spinach, tomato paste, and remaining spices in the skillet.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 214 kcal
% Daily Value*
| Calories | 214kcal | 11% |
| Carbohydrates | 16g | 5% |
| Protein | 14g | 28% |
| Fat | 12g | 18% |
| Saturated Fat | 1g | 5% |
| Sodium | 698mg | 29% |
| Potassium | 545mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 13526IU | 271% |
| Vitamin C | 9mg | 10% |
| Calcium | 290mg | 29% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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