Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 320 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 320 g | Astringent, Sweet · Cooling |
 Fresh coconut, grated | 140 g | Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Coconut oil | 18 g | Sweet · Cooling |
 Fresh ginger | 7 g | Pungent · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 620 g | Whole culinary ingredient |
Step-by-Step Preparation
- Blend the fresh coconut with half the water and strain or leave it fine-textured for a rustic coconut base.
- Warm the coconut oil and bloom the ginger and coriander.
- Add the cubed firm tofu and chopped spinach with the turmeric; turn for two minutes.
- Pour in the coconut mixture and remaining water, add rock salt, and simmer gently until everything is tender.
- Keep the final boil brief so the coconut sauce stays smooth, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original Southeast Asian coconut-curry adaptation)
Tofu Spinach Coconut Curry uses freshly blended coconut for a warm, dairy-free curry. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Tofu Spinach Coconut Curry
| Nutrient | Per 100g | Per Serving (1 serving (359g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 304 kcal |
| Protein | 4.9 g | 17.5 g |
| Total Carbohydrates | 3.2 g | 11.7 g |
| Dietary Fiber | 2.0 g | 7.3 g |
| Total Sugars | 0.7 g | 2.6 g |
| Total Fat | 6.6 g | 23.7 g |
| Calcium | 179.3 mg | 643.7 mg |
| Iron | 1.56 mg | 5.60 mg |
| Magnesium | 35.5 mg | 127.5 mg |
| Phosphorus | 66.0 mg | 236.9 mg |
| Potassium | 220 mg | 791 mg |
| Sodium | 160 mg | 573 mg |
| Zinc | 0.60 mg | 2.16 mg |
| Copper | 0.17 mg | 0.59 mg |
| Manganese | 0.50 mg | 1.78 mg |
| Selenium | 5.2 µg | 18.6 µg |
| Vitamin C | 6.7 mg | 24.1 mg |
| Vitamin A (RAE) | 104.5 µg | 375.2 µg |
| Vitamin E | 0.57 mg | 2.05 mg |
| Vitamin K | 107.7 µg | 386.5 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.31 mg | 1.11 mg |
| Vitamin B6 | 0.07 mg | 0.25 mg |
| Folate (DFE) | 52.3 µg | 187.8 µg |
| Choline | 5.7 mg | 20.4 mg |
