Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 320 g | Sweet, Astringent · Cooling |
 Spinach, chopped | 420 g | Astringent, Sweet · Cooling |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 320 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the cubed firm tofu and chopped spinach into even pieces.
- Warm the ghee; bloom the cumin, ginger, and turmeric until aromatic.
- Add the main ingredients and coriander seeds; turn them through the seasoning for two minutes.
- Pour in the water, add the rock salt, and cook covered until every component is tender and the sauce lightly coats it.
- Uncover for the final minutes, adjust the texture by stirring gently, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian everyday cooking)
Tofu Spinach Curry is a practical home-style main with a moist, fully cooked texture. 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 Curry
| Nutrient | Per 100g | Per Serving (1 serving (275g)) |
|---|---|---|
| Energy (Calories) | 69 kcal | 189 kcal |
| Protein | 6.3 g | 17.2 g |
| Total Carbohydrates | 2.8 g | 7.8 g |
| Dietary Fiber | 1.8 g | 4.9 g |
| Total Sugars | 0.2 g | 0.5 g |
| Total Fat | 4.5 g | 12.3 g |
| Calcium | 244.5 mg | 672.5 mg |
| Iron | 2.23 mg | 6.13 mg |
| Magnesium | 50.8 mg | 139.6 mg |
| Phosphorus | 78.4 mg | 215.7 mg |
| Potassium | 300 mg | 826 mg |
| Sodium | 212 mg | 584 mg |
| Zinc | 0.71 mg | 1.96 mg |
| Copper | 0.17 mg | 0.48 mg |
| Manganese | 0.74 mg | 2.05 mg |
| Selenium | 5.6 µg | 15.4 µg |
| Vitamin C | 10.9 mg | 30.1 mg |
| Vitamin A (RAE) | 193.1 µg | 530.9 µg |
| Vitamin E | 0.91 mg | 2.51 mg |
| Vitamin K | 184.6 µg | 507.6 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.29 mg |
| Niacin (Vitamin B3) | 0.42 mg | 1.16 mg |
| Vitamin B6 | 0.10 mg | 0.29 mg |
| Folate (DFE) | 82.6 µg | 227.3 µg |
| Choline | 8.1 mg | 22.2 mg |
