Palak (Tofu) Paneer
EASY RECIPE, FANCY TASTE
Hey there, Wellkulå Friend!
Bring warmth and vibrant green energy to your plate with our Palak Tofu Paneer. Inspired by the classic North Indian dish, this plant-based version replaces dairy paneer with protein-rich tofu, gently simmered in a creamy spinach and spice blend. It's earthy, nourishing, and full of #CellCare-approved ingredients that support digestion, immunity, and glowing skin. Whether served with warm gluten-free roti or fluffy basmati rice, this dish is a celebration of flavor and healing plants.
#CELLCARE INGREDIENT HEALTH BENEFITS
SPINACH | DETOXIFYING & RICH IN IRON
Spinach is loaded with chlorophyll, folate, iron, and magnesium—key nutrients that support liver detoxification, oxygen transport, and energy production. It’s also rich in vitamin K and fiber for bone and gut health.
TOFU | PLANT PROTEIN FOR CELLULAR REPAIR
Tofu is a fantastic source of complete protein and contains isoflavones that may help balance hormones. It also provides calcium, iron, and magnesium—essential for maintaining muscle and bone health.
GINGER & GARLIC | ANTI-INFLAMMATORY DUO
These powerhouse roots are packed with compounds that fight inflammation, support immunity, and boost digestion. Together, they bring warmth and depth of flavor to the dish.
COCONUT MILK | CREAMY HEALTHY FATS
Coconut milk provides medium-chain triglycerides (MCTs), which are easily digested and converted into energy. It adds richness without dairy and helps absorb fat-soluble nutrients like vitamin A from spinach.
CUMIN & CORIANDER | DIGESTIVE HERBS
These spices support healthy digestion by stimulating enzyme production. They also bring aromatic balance to the earthy greens and tofu.
WELLKHANA KITCHEN RECIPE
Ingredients:
2 tablespoons coconut oil or olive oil
1 block (14 oz) organic firm tofu, cubed and pan-fried until golden
4–5 cups fresh spinach (or 10 oz baby spinach)
1 small yellow onion, finely chopped
3 cloves garlic, minced
1-inch piece of fresh ginger, grated
1 green chili, finely chopped (optional, adjust to taste)
1 teaspoon cumin seeds
1 teaspoon ground coriander
½ teaspoon ground turmeric
1 teaspoon garam masala
½ cup full-fat coconut milk (plus more as needed for desired creaminess)
Juice of ½ lemon
Sea salt to taste
Fresh cilantro, chopped (for garnish)
Instructions:
1. Sauté the Aromatics |In a large skillet or sauté pan, heat 1 tablespoon of oil over medium heat. Once hot, add 1 teaspoon of cumin seeds and let them sizzle for 30 seconds until aromatic. Add 1 finely chopped onion, 1 tablespoon grated ginger, 3–4 minced garlic cloves, and 1 finely chopped green chili (adjust to taste).
Cook for 5–7 minutes, stirring occasionally, until the onions are soft, golden, and everything smells fragrant.
2. Cook the Spinach | Add 4–5 cups of fresh spinach (or use baby spinach) to the pan with the aromatics. Stir until the leaves are wilted, about 2–3 minutes.
Turn off the heat and let it cool slightly. Transfer the mixture to a blender, add ½ cup full-fat coconut milk, and blend until smooth and creamy. (You can also use an immersion blender directly in the pan if preferred.)
3. Simmer with Spices | Return the spinach purée to the pan. Stir in ½ teaspoon turmeric, 1 teaspoon ground coriander, 1 teaspoon garam masala, and ½ teaspoon salt (adjust to taste). Let it gently simmer over low heat for 5–7 minutes, uncovered, so the flavors can deepen.
4. Add the Tofu | While the spinach is simmering, pan-fry tofu cubes in a separate skillet with a bit of oil until golden on all sides, about 5–6 minutes. Gently fold the tofu into the spinach curry and let everything simmer together for another 5 minutes. This helps the tofu soak up the spiced, creamy goodness.
5. Brighten & Serve | Just before serving, squeeze in the juice of half a lemon for a fresh, zesty finish. Garnish with chopped fresh cilantro.
Optional Garnishes (Elevate the Experience):
A swirl of vegan yogurt for a creamy contrast
Toasted cumin seeds for a pop of aroma
Chopped red chili or chili oil for a little heat
Sliced radish or microgreens for a refreshing crunch
EASY, DELICIOUS, AND NUTRITIOUS
Our Palak Tofu Paneer is the perfect dish to warm your belly and energize your cells. Packed with plant-based iron, healthy fats, and grounding spices, it's more than just delicious—it's a healing hug in a bowl. Serve it with your favorite grain or gluten-free flatbread for a complete #CellCare meal that’s as good for your gut as it is for your soul.
Until next time, Dr. Monisha
BY DR. MONISHA BHANOTE
✅ EVIDENCE-INFORMED REVIEWED ARTICLE
