Spinach and Tofu Dip
by Tarla Dalal
The Spinach and Tofu Dip is a combination of spinach and tofu with pungent onions and aromatic herbs makes this dip as wholesome and flavourful as a subzi itself! The nutty flavour and mealy texture of tofu complements the spinach very well, and so do not replace it with any other ingredient! Grind the mixture coarsely to get the best mouth-feel, and also make sure you drain all the water after blanching the spinach to avoid ending up with a watery dip that one could easily mistake for a soup!
Spinach and Tofu Dip recipe - How to make Spinach and Tofu Dip
Preparation Time: Cooking Time: Total Time:
Makes 1 cup
3/4 cup chopped and blanched spinach (palak)
3/4 cup soft tofu (bean curd/ soya paneer) cubes
1 1/2 tbsp oil
1/4 cup sliced onions
1 tsp lemon juice
1 tsp dried oregano
salt and freshly ground black pepper (kalimirch) to taste
For Serving
nacho chips
herbed pita strips
- Method
- Heat ½ tbsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
- Combine the sautéed onions, spinach, tofu, lemon juice, oregano, remaining 1 tbsp of oil, salt and pepper and blend in a mixer to a coarse mixture.
- Transfer the mixture into a deep bowl and refrigerate for at least 1 hour.
- Serve chilled with nacho chips and herbed pita strips.
| Energy | 21 cal |
| Protein | 0.5 g |
| Carbohydrates | 0.8 g |
| Fiber | 0.5 g |
| Fat | 1.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 1031.3 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 5.5 mg |
| Folic Acid | 22.7 mcg |
| Calcium | 19.5 mg |
| Iron | 0.5 mg |
| Magnesium | 12.3 mg |
| Phosphorus | 5.7 mg |
| Sodium | 10.8 mg |
| Potassium | 44.1 mg |
| Zinc | 0.1 mg |