Vegan Tofu Amaranthus Gravy Recipe

Whole Food Plant Based Recipes

Vegan Palak Paneer Recipe with a Traditional Twist

Packed with protein, calcium, and antioxidants, this Tofu Amaranthus Gravy recipe is yummier than any Palak Paneer you have ever tasted!

Whole Food Plant Based Tofu Amaranthus Gravy Recipe

Course: Course 2: Vegetable Dish for Lunch Meal, Side dish for Course 3: Grain Dishes
Cuisine: North Indian Recipe
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4 servings

INGREDIENTS

Main Ingredients

  1. 1 cup Tofu

Tofu Amaranthus Gravy

  1. 2 cups Amaranthus Leaves & Stems Chopped
  2. 1 Tomatoes
  3. 1/2 Onion red
  4. 1/2 Green Chili
  5. 1 tbsp Date Syrup

Tofu Amaranthus Masala Mix

  1. 1/2 cup Cashews soaked
  2. 1/4 tsp Cumin Seeds / Jeera Powder
  3. 1/4 tsp Coriander Seeds / Dhaniya Powder
  4. 1/4 tsp Black Pepper Powder
  5. 1 Clove
  6. 1 cm piece Cinnamon
  7. 1/2 tsp Turmeric Powder
  8. 1 Green Cardamom
  9. 1/8 tsp Fenugreek / Methi Seeds
  10. 4 tsp Miso Paste Healthy Salt Alternative
  11. 2 tbsp Coriander Leaves Chopped

INSTRUCTIONS

  1. Chop tofu into squares and steam or boil until cooked.
  2. Grind all masala ingredients together until smooth. Keep aside.
  3. Grind all gravy ingredients together until smooth and cook in a saucepan or thick bottomed kadai / wok until well cooked.
  4. Once cooked, remove from stove, mix in spice mix and vegetables. Garnish Tofu Amaranthus Gravy with fresh coriander leaves and serve fresh!

Nutrition Science Highlights for Whole Food Plant Based Tofu Amaranthus Gravy Recipe

  1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
  2. Is tofu healthy? Although tofu is technically a processed food (Soya fiber is strained out while making tofu), it is still beneficial for health! That's how amazing legumes are. Eat as much as you like, as long as it isn't roasted and browned, because that has carcinogenic compounds. Whole soya is even healthier than tofu!

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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