Vegan Palak Paneer is a delicious and nutritious plant-based alternative to the traditional Indian dish. This flavorful creation combines the goodness of tofu and spinach, offering a range of health benefits. This was a family favourite so far for sure! It takes a bit of delicate time management and balance in the kitchen – but using frozen spinach or prepping the tofu in advance can help greatly! Here are some additional benefits to this vegan palak paneer:
Plant-Based Protein
Tofu, the star of this dish, offers a substantial plant-based protein source. Tofu is derived from soybeans and provides all essential amino acids, making it a complete protein. Adequate protein intake is crucial for muscle repair and growth, as well as overall health. It supports the development and maintenance of tissues, enzymes, and hormones.
Vegan Palak Paneer is Fiber-Rich
Spinach, the primary ingredient in Vegan Palak Paneer, is exceptionally high in dietary fiber. This fiber content promotes digestive health by aiding in regular bowel movements and preventing constipation. Furthermore, the soluble fiber found in spinach can help regulate blood sugar levels by slowing down the absorption of sugars in the bloodstream, making it an excellent choice for individuals with diabetes or those seeking stable energy throughout the day. The fiber also provides a sense of fullness, which can assist in managing appetite and weight. It can also help balance hormones.
Vitamins and Minerals
Vegan Palak Paneer with tofu is a nutritional powerhouse due to spinach’s rich content of vitamins and minerals. Spinach is particularly abundant in:
- Vitamin A: Essential for vision, skin health, and immune function.
- Vitamin C: An antioxidant that boosts the immune system and aids in collagen production.
- Vitamin K: Crucial for blood clotting and bone health.
- Folate: Important for DNA synthesis and cell growth, particularly vital during pregnancy.
- Iron: Essential for transporting oxygen in the blood. And can be easy to become deficient on the vegan diet!
- Calcium: Promotes strong bones and teeth.
Heart Healthy Vegan Curry Dish
Vegan Palak Paneer is a heart-healthy option due to its low saturated fat content and absence of cholesterol. Saturated fat, mainly found in animal products, can raise blood cholesterol levels and increase the risk of heart disease. By choosing a vegan version, you can reduce saturated fat intake, promoting cardiovascular health and lowering the risk of coronary artery disease. The inclusion of tofu as a dairy substitute further enhances its heart-protective qualities.
Antioxidant-Rich
Spinach is a treasure trove of antioxidants, including beta-carotene and lutein. These antioxidants play a vital role in protecting cells from oxidative stress caused by free radicals, which can lead to cellular damage and increase the risk of chronic diseases such as cancer, heart disease, and neurodegenerative disorders. Regular consumption of antioxidant-rich foods like spinach can lower the risk of these diseases and contribute to overall well-being. The beta-carotene in spinach is also a precursor to vitamin A, supporting vision health and immune function.
Vegan Palak Paneer
Ingredients
Tofu
- 1 block Firm Tofu pressed & cubed*
- 2 T Soy Sauce for marinade
- 1 tsp Curry Powder
- 1.5 T Nutritional Yeast
Palak Paneer
- 6 cups Spinach washed
- 1 tsp Avocado oil
- 1 Shallot minced
- 2 Garlic Cloves minced
- 1 knob Ginger minced
- 1 15oz Diced Tomatoes
- 1 tsp Cumin
- 2 tsp Curry Powder
- 1.5 tsp Salt
- 1/3 cup Light Coconut Milk
Coconut Turmeric Rice
- 1 cup Long Grain White Rice
- 1.5 cups Water
- 1 tsp Turmeric Powder
- 1/2 cup Light Coconut Milk
Instructions
- Prep tofu by using my favourite method* OR simply drain, press & cube. Marinate tofu in soy sauce for at least 15 minutes, longer if time allows.
- Preheat oven to 400f/200c.
- Drain tofu from marinade and add nutritional yeast and curry powder. Place tofu in a single layer on baking sheet prepped with a silpat or baking paper. Bake for 20 minutes (longer if you like crispy tofu, less time if you like softer)
- Prep coconut turmeric rice by adding all ingredients to a saucepan and simmering on low per rice package instructions.
- Heat oil in a pan and add cumin, curry powder, onions, garlic, and ginger. Sauté until onions are translucent/soft.
- Add chopped tomatoes and salt. Cook for a few minutes.
- Add spinach leaves and cook until they wilt down. Remove from heat and let it cool slightly.
- Using a food processor or immersion blender, blitz the spinach mixture into a smooth puree, adding water as needed.
- Return the spinach puree to the pan and simmer for a few minutes. Add in your baked tofu reserving some for garnish, if desired.
- Serve with your coconut rice and/or naan, etc!
Freezing Tofu Method
*My FAVOURITE way to prep tofu is to drain, press and then freeze the block of tofu for a few hours, up to overnight. Remove from freezer and allow to thaw for a bit so you can cube it. Use as needed from here.
- Texture Transformation: Tofu has a high water content, which can give it a somewhat spongy or mushy texture straight out of the package. Freezing tofu causes the water within it to expand and form ice crystals. When the tofu is thawed and then pressed, much of this water is released, resulting in a more open and porous structure. This altered texture allows the tofu to better absorb marinades, sauces, and flavors, making it more suitable for various dishes.
- Increased Flavor Absorption: With its newly porous texture, frozen and thawed tofu can absorb marinades and seasonings more effectively. This means that when you marinate or cook frozen tofu, it takes on the flavors of the surrounding ingredients more readily, resulting in a tastier and more flavorful dish.