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Soymilk and Soy Yogurt

Soymilk can be substituted for milk in some dishes, but it will have a different taste and texture. Soy yogurt has a very different texture from that of milk yogurt. It works well in sweetened beverages such as Mango Yogurt Drink (page 182). On the other hand, in vegetable salty raita (yogurt dish) it requires extra seasonings and lemon juice to bring out the traditional raita flavor; see Cucumber-Yogurt Sauce (page 180).

Textured Vegetable Protein (TVP)

TVP is a processed soy-based product made from defatted soy flour that’s cooked under pressure and extruded through a machine. It’s available in a dry form as granules, flakes, and chunks. The chunks are available as soy-baddiyan or nuggets in Indian grocery stores. The chunks can be added to the curry sauce for a high-protein dish. TVP products are easily hydrated in hot liquids.

GF

Spinach and Tofu

Palak-Tofu

PREP : 10 minutes

COOK : 40 minutes

MAKES : 8 servings

SERVING SIZE : ½ cup

Whether you’re a spinach enthusiast or not, this variation on the standard Indian restaurant dish known as Saag-Paneer is a must-try. Traditionally, it is made with paneer (homemade cheese) and cream, making it high in fat and calories. Extra-firm tofu is an excellent substitute for the paneer, as you will soon discover. For convenience, I always use frozen spinach for this recipe.

1 pound frozen chopped spinach, or fresh

spinach, coarsely chopped

1 teaspoon salt

½ teaspoon turmeric

1 cup water, divided

1½ cups (10 ounces) extra-firm tofu

2 tablespoons besan or cornmeal

SEASONING (CHOUNK)

2 tablespoons canola or vegetable oil

½ teaspoon cumin seeds

4-6 dried red chiles

1 cup onion, finely chopped

1 tablespoon ginger, peeled and grated

2 teaspoons garlic, finely chopped

½ teaspoon cayenne pepper, or to taste

1. In a heavy skillet, place spinach, turmeric, salt, and ½ cup water. Bring to a boil over medium-high heat. Reduce heat, cover, and simmer for 5 minutes. Open lid and cool slightly.

2. While spinach mixture cools, cut tofu into 1-inch squares and lay them on a towel to remove excess water.

3. In a blender jar, place the cooled spinach mixture and coarsely grind.

4. Return the coarsely ground spinach to the skillet. In a separate bowl, combine besan with remaining ½ cup water. Stir besan mixture into the spinach. Cover with a lid and cook on medium heat until spinach is simmering. (Caution: Before stirring, remove the skillet from the heat and carefully remove the lid. The spinach tends to splatter and can burn.) Reduce heat and simmer for 20 minutes. A longer cooking time adds flavor to the spinach.

5. While spinach mixture cooks, prepare seasoning: In a medium fry pan, heat oil on medium-high heat, add cumin seeds and dried red chiles, and cook for a few seconds, until seeds and chiles turn brown. Add onion and fry 2 to 3 minutes until golden brown. Add ginger and garlic and fry for another minute. Remove from heat, add the cayenne pepper, and cook for a few seconds.

6. Remove spinach from the heat, add tofu pieces and the seasoning, and stir gently to avoid breaking the tofu. Cover with a lid and return to the stove. Continue to simmer for another 5 minutes. Leave covered until ready to serve.

7. Transfer to a serving bowl and serve hot with flatbread or rice.

NUTRITION INFORMATION PER SERVING:

Calories: 109; Total Fat: 7 g (Saturated Fat: 0.5 g); Carbohydrate: 6 g; Protein: 8 g; Fiber: 3 g;

Sodium: 299 mg

GF

Pea-and-Tofu Curry

Matar-Tofu

PREP: 10 minutes

COOK : 30 minutes

MAKES : 10 servings

SERVING SIZE : ¾ cup

Matar-paneer is an essential dish in most Indian restaurants, loved by adults and children alike. The traditional version is typically made with yogurt and/or cream, along with paneer (homemade cheese). If you have time, prepare this dish a few hours before you plan to serve it, since it tastes better as the flavors merge and absorb in the tofu. It also makes great leftovers.

2 cups (10 ounces) extra-firm tofu

2 cups frozen peas

1 cup