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2 Cup Veggie Palak Tofu with Protein Roti

Here is traditional recipe made low carb diet/Ideal Protein friendly. You know Palak Paneer is most popular dish in indian cuisine, which we can't have because of 2 ingredients paneer/cream (dairy) & cooked onions. Here I made with alternate ingredients with some sacrifice of taste. See here how to make this recipe.

Nutrition Facts

Number of Servings: 2

Amount Per Serving
Calories 204
Total Fat IP Limit
Sodium IP Limit
Net Carbohydrate 9g
Protein 20g

* Calories are calculated by excluding IP required daily limit of Oil, vegetables & spices. This calorie values are not lab evaluated, with help of nutrition lables and google search we added all ingredients calories together.

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Ingredients:

Santa Fe Whole Grain Protein Tortilla
• Spinach - 3 cups
• Cabbage or Cucumber - 1 cup
• Tofu Firm or Extra Firm - 290g (24g of Protein)
• Green Chillies - 2~3
• Dry Spices (cardamom, cinamon, cloves and kala jeera)
• Kasuri methi - 1/4 tsp
• Garam Masala - 1/8 tsp
• Lite Salt (to the taste)
• Ginger Garlic paste - 1/2 tsp
• Olive/Grape Seed Oil - 2 tsp
• Unsweetened Almond milk 1/4 cup
Walden Farms All Zero Ketchup
Walden Farms All Zero Tomoto Basil Pasta Sauce.

Tip : You can discuss and comment about this recipe below.

Preparation:

  1. Ready all ingredients listed above. All ingredients are listed for 2 servings, if you want to make 1 serving then cut down half. Here we are using Santa Fe Whole Grain Protein Tortilla, I found this in SamsClub, you can also find on Amazon, this tortilla has 8g protein, 5 net carbs and 100 calories, so we can add 1 pc of tortilla for meal. Weigh about 290g of Tofu (for 24g of protein) based on package nutrition info and cut into 1.5 inch cubes and saute them on pan using 3/4 tsp oil. For Onion replacement here I am using 1 cup cabbage(or you can also use cucumber). Take 3 cups of spinach and wash them.
  2. Spinach cooks very fast, so on pan use 1/4 tsp of oil and saute 2 Green Chillies and Spinach for 2-3 minutes and grind them to paste. Similarly for cabbage also saute on pan by covering with lid until it cooks and then grind it to paste.
  3. Turn heat to medium and use remaing 3/4 tsp oil. Once Oil heated then add dry spices (cardamom -2, cinamon - 1 small piece, cloves - 2 and kala jeera 1/8 tsp), giger garlic paste, kasuri methi then add both pastes, lite salt and add some water then cook for 2 minutes. Now add 1/4 cup of Unsweetened Almond milk (work little like cream alternate). Since we are not using tomotoes in this recipe so I am using these as alternate Walden Farms All Zero Ketchup - 2 tsp & Walden Farms All Zero Tomoto Basil Pasta Sauce about 2 tbsp (Instead of these you can use 1/2 cup tomotoes (IP occational veggie) by reducing 1/2 cup spinach). Now add 1/8 tsp garam masala and mix all together.
  4. While you are cooking base you can saute Tofu. Add sauted Tofu into palak base and stir and cook for 1 minutes and transfer to serving bowl.
  5. Here is Palak Tofu is ready to enjoy with Protein roti. (Use only 1 roti because of calories limit, you get 8g protein form roti and 12g protein from palak tofu curry).