5 from 99 votes
Spicy Tofu Spinach Stir fry (15 Minute 1 Pan)
This Spicy Tofu Spinach Stir fry features cubed firm tofu coated in garam masala and other warm spices, sautéed until golden, then cooked with spinach and a tangy tomato-ketchup base. The addition of vegan yogurt and water creates a saucy, creamy texture that gently simmers, melding the spices and greens. The dish balances spice, creaminess, and fresh spinach in a quick one-pan meal.
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings:
2
Calories:
214 kcal
Course:
Main Course
Cuisine:
Indian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 214
% 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.