Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 120 g firm tofu (cubed)120g
Vegetables· 5
- 150 g spinach (a big handful)150g
- 50 g red onion (chopped)50g
- 60 g tomato (chopped)60g
- 8 g garlic (minced)8g
- 6 g ginger (minced)6g
Spices· 5
- 1 g cumin powder (½ tsp)(staple)1g
- 2 g coriander powder (1 tsp)(staple)2g
- 1 g turmeric (a pinch)(staple)1g
- 1 g chili powder (a pinch)(staple)1g
- pinch of salt(staple)2g
Fats & oils· 1
- 5 g cooking oil (1 tsp)5g
- 1 min · hands-free
Bring a small pot of water to the boil, blanch the spinach for 30 seconds, lift it out into cold water, then blend with a splash of water into a smooth purée.
Why? Blanching then shocking in cold water locks in the bright green, and puréeing gives a naturally creamy body with no cream at all — that's exactly where the cream calories get saved.Tip: Don't over-blanch — 30 seconds is plenty, or the spinach turns dull and yellow.
00:30Next up:Heat 1 tsp oil in a non-stick pan and pan-fry the tofu cubes over medium heat until lightly golden on the edges, then set aside.
Heat 1 tsp oil in a non-stick pan and pan-fry the tofu cubes over medium heat until lightly golden on the edges, then set aside.
Why? Searing the tofu first builds a savoury crust that mimics paneer's bite and helps it hold together in the gravy — and tofu carries less than half paneer's fat.Tip: Pat the tofu dry with kitchen paper before frying so it browns instead of steaming.
Next up:In the same pan sauté the onion, garlic and ginger for ~2 min, then add the tomato, cumin, coriander, turmeric and chili powder and cook 2 min into a fragrant masala.
In the same pan sauté the onion, garlic and ginger for ~2 min, then add the tomato, cumin, coriander, turmeric and chili powder and cook 2 min into a fragrant masala.
Why? Blooming the spices with the onion and tomato releases their fat-soluble aromas — get the base right and you'll never miss the ghee.Watch out: Ground spices scorch fast — keep the heat moderate and splash in a spoon of water if the pan dries out.Next up:Pour in the spinach purée and 3 tbsp water, season with salt and simmer 3 min, then fold in the tofu and simmer 1 more min until thickened.
Pour in the spinach purée and 3 tbsp water, season with salt and simmer 3 min, then fold in the tofu and simmer 1 more min until thickened.
Why? Adding the purée last and cooking only briefly keeps the colour and vitamins; the tofu just needs a gentle toss to soak up flavour — long boiling only waters it down.Tip: Serve with a small wholemeal flatbread or half a bowl of brown rice — the protein and fibre keep you full.