Greetings beautiful people! today I will show you how to make a super healthy recipe if you like Indian cuisine ‘Palak Paneer’ a spinach and ‘cheese’ curry using tofu.
Palak Paneer is a popular Indian dish that has been enjoyed by people around the world for decades. This dish is known for its creamy and flavorful spinach sauce that is combined with tender chunks of paneer, a type of Indian cheese. While it is a vegetarian dish, it does contain paneer, which is not suitable for vegans. However, there are ways to make a vegan version of Palak Paneer that is just as delicious as the traditional recipe.
Watch the video on how to make a delicious and healthy Vegan Palak Paneer (Spinach and 'cheese' curry) using extra firm tofu.
History of Palak Paneer
Palak Paneer has its roots in the North Indian state of Punjab, where it was created in the early 20th century. The dish was originally made with a combination of spinach and mustard greens, which were blended together to create a creamy sauce. Paneer, a type of Indian cheese, was added to the dish for its creamy and soft texture. The dish quickly gained popularity in the region and soon became a staple in Punjabi cuisine.
Over time, Palak Paneer has become popular across India and has also gained a following in other parts of the world. It is now a common vegetarian option in Indian restaurants around the globe and is enjoyed by people of all cultures.
Vegan Palak Paneer
For vegans, paneer is not an option as it is a dairy product. However, there are several ways to create a vegan version of Palak Paneer that is just as flavorful and creamy as the traditional recipe.
One option is to substitute the paneer with tofu. Tofu has a similar texture to paneer and can be used in the same way. To make vegan Palak Paneer with tofu, the tofu should be cut into small cubes and lightly fried until it is golden brown. It can then be added to the spinach sauce, which is made by blending cooked spinach, onion, tomato, ginger, garlic, and a few Indian spices.
Over time, people began to experiment with different fillings for paratha, resulting in the creation of stuffed paratha. Some of the most popular fillings for stuffed paratha include potatoes, onions, peas, and cauliflower. These fillings are typically seasoned with a variety of herbs and spices, such as cumin, coriander, and turmeric, to give the bread a rich and flavorful taste.
For vegans, stuffed paratha is a great option for a hearty and delicious meal. By using plant-based fillings, such as spiced potatoes or mixed vegetables, you can create a satisfying and nutritious meal that is both flavorful and filling. Stuffed paratha can also be easily customized to suit different dietary needs and preferences, making it a great option for people with specific dietary restrictions.
Paneer is a cheese curd made of milk, Tofu in the extra firm form is practically the same thing using soy milk as opposed to cow milk, super convenient for replacing the paneer in Indian dishes
Another option is to use a vegan cheese that has a similar texture to paneer. There are several vegan cheeses available on the market that are made from plant-based ingredients, such as soy or nuts. These cheeses can be cubed and added to the spinach sauce just like paneer.
In addition to substituting the cheese, vegans may also need to adjust the spices used in the recipe. Some traditional Palak Paneer recipes contain ghee, which is a type of clarified butter that is not suitable for vegans. Instead, vegans can use vegetable oil or a vegan butter substitute.
Benefits of Palak Paneer
Palak Paneer is not only delicious, but it also has several health benefits. Spinach, the main ingredient in the dish, is a nutrient-rich vegetable that is high in vitamins A and C, iron, and calcium. These nutrients are important for maintaining healthy bones, teeth, and skin, as well as for boosting the immune system.
Paneer, while not suitable for vegans, is also a good source of protein and calcium for vegetarians. It is a low-fat cheese that is high in nutrients and can be a healthy addition to a vegetarian diet.
In Conclusion
Palak Paneer is a classic Indian dish that has been enjoyed by people around the world for decades. While the traditional recipe contains paneer, there are several ways to make a vegan version of the dish that is just as delicious. Vegans can substitute the paneer with tofu or a vegan cheese and adjust the spices as needed. Palak Paneer is not only delicious, but it is also a healthy dish that is rich in nutrients.
Vegan Palak Paneer
Ingredients
- 1 block extra firm tofu
- 400 g frozen spinach / 1 can
- 1 medium onion (finely chopped)
- 2 medium tomatoes (finely chopped)
- 1 tsp turmeric
- 2 small dry red chillies
- 1 tbsp cumin seeds
- 1 tbsp garam masala
- 1 thumb ginger finely (chopped)
- 4 cloves garlic (finely chopped)
- 3/4 can Coconut Milk
Instructions
- in a pan with cooking oil, fry the spices and chillies, stir until all cominbed
- add in the onions, ginger and garlic, keep on stiring
- after a few minutes add in the tomatoes and cook until they're soft.
- add in the spinach and cook until well combined
- Allow the contents to cool down and add to a blender.
- add blended content back to pot and add in the cubes of cut tofu
- At this point add in the coconut milk and stir
- Garnish the plate with fresh corriander / cilantro and serve with rice or naan bread! it's delicious
