Healthy Recipes India Abroad

Vegan Tofu Spinach Curry Recipe for High Protein diet


I was strictly a “No Tofu” person until last year but thanks, to my love for Asian food, I started to like tofu, so much that I crave for it every other day. I don’t know, I might sound silly but I often go through these heavy craving phases which I like to call Vampire craving (but my cravings are strictly vegetarian).

One moment, I am all normal minding my own business and boom, I will have an intense craving for something and this time, yeah you guessed it, tofu. This was my first try at cooking Tofu and I was happy it turned out pretty tasty.


This Recipe is inspired by traditional Palak (spinach) Paneer curry. Tofu replaces the Paneer (Indian cheese) making this recipe high in protein. The Recipe is Vegan as there are no lactose or dairy products used in the preparation. Basically, Tofu is immersed in thick aromatic spinach puree.


Tofu Spinach Curry Recipe for High Protein diet

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes


  • 16 oz. Extra Firm Tofu (1 packet), cut into cubes
  • 1 lb. baby spinach
  • 1 big or 2 small onions, finely chopped
  • 1-inch ginger, finely grated
  • 2-3 Garlic cloves peeled
  • 1 tablespoon Cayenne
  • Handful of Cashew Nuts
  • ¾ cup of Coconut Milk
  • 1 teaspoon fresh lemon juice
  • Salt to taste
  • Spices-
  • 1/2 teaspoon Turmeric Powder
  • 1 teaspoon of mustard seeds (optional)
  • 1 teaspoon Cumin Seeds.
  • 2 teaspoon of Garam Masala (optional)


  1. Soak spinach in hot water for 5-6 minutes.
  2. Use a food processor or blender to blend soaked spinach, garlic, ginger, cashew nuts and Coconut milk into a puree and set aside.
  3. In a Pan, heat 2 teaspoons of oil, add cubed tofu. Sauté for 6-7 minutes till tofu is light brown and set aside.
  4. Use the same pan, heat 1-1.5 teaspoon of oil over medium heat. Once hot, add turmeric, mustard seeds, cumin seeds one after the other and Sauté till they start to splutter.
  5. Add onions and sauté until they are golden brown
  6. Add in the prepared spinach puree and mix. Also add 1/2 cup water and cook it for 10 mins until the raw taste of spinach is gone.
  7. Add salt and cayenne to the puree and sauté for 3-4 minutes
  8. Now, add the sautéed tofu to the spinach curry.
  9. Cover and simmer the curry for 6 minutes on low heat.
  10. Squeeze in fresh lemon juice and mix.

Serve hot with Indian bread or rice or quinoa or Cauli rice. For a high protein meal, eat it with Quinoa. It tastes really good with quinoa, trust me on this 🙂


Other Vegan recipes 

Coconut milk Biryani recipe

Dark Chocolate Coconut Truffles

Overnight Chai Pudding