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Nepalese Spinach and Tofu

Nepalese Spinach and Tofu



This recipe comes from Nepal, a mountainous country next to India (and the former home of the Dalai Lama). The spicy flavor is similar to Indian food. Serve it with rice for a delicious and nutritious vegetarian meal.

Servings: 6

Equipment: colander, sharp knife, stove, 12-inch nonstick pan

How long does it take?

30 minutes

What's in it?

1 pound bag of fresh spinach
1 teaspoon sesame oil
1/2 teaspoon freshly grated ginger or 1/8 teaspoon dry ginger
1/4 teaspoon salt
2 Tablespoons fresh parsley (about 6 sprigs)
1 Tablespoons mustard
1 12-ounce package low-fat tofu (firm or extra-firm)

How to make it:

Step 1: Prepare the spinach.
Place spinach in colander and rinse with cool water. Once it is drained, chop it roughly. Set aside. Wash parsley and chop. Set aside.

Step 2: Prepare the tofu.
Clip open the container of tofu, and allow the water to drain into the sink. Place the block of tofu on a plate and let it sit for 10 minutes. Water will drain out of the tofu onto the plate, so you may want to leave it all in the sink in case it overflows. Discard the water. Slice the tofu into 3/4-inch cubes, and set aside.

Step 3: Cook the spinach.
Place the non-stick pan on a burner, and turn on to medium heat. Add the sesame oil and the spinach. Cook until the spinach wilts.

Step 4: Pull it all together.
Add all remaining ingredients, and cook, stirring, until the spinach is soft and the tofu is warmed through. This will take about 10 minutes.

Serve Nepalese spinach and tofu warm. Leftovers will keep in the refrigerator for three days.

Nutrition breakdown:

Calories 65, Protein 6 g, Carbohydrate 3 g, Fat 4 g (saturated fat 1 g), Dietary Fiber 2 g, Vitamin A over 100% of RDA, Vitamin C 15 mg (30% of RDA), Vitamin E 2 mg (24% of RDA), Calcium 266 mg (22% of RDA)

What's in it for you?

Savvy vegetarians get their protein without eating meat. If you're vegging out, be sure to combine legumes (or bean products like tofu) with grains like rice or pasta for perfect vegetable protein.

Remember Popeye? He fought to the finish 'cause he ate his spinach.... Well, no guarantees that you'll beat the bad guys, but spinach does packs a vitamin punch.

Chef's tip:

If you prefer a smoother (and greener!) sauce, place the spinach in a blender after you finish Step 3 (before you add any other ingredients). Blend the spinach for 1 minute, then transfer it back to the pan, and proceed to Step 4.

No fresh herbs in the house? Substitute 1/3 to 1/2 teaspoon dried herbs for each tablespoon of fresh herbs in the recipe.

 
 
 
Last Modified Date: 10/10/2000