Aromatic Spinach Coconut Fusion with Tofu

Ingredients

For the Spinach

500 g frozen spinach
2 medium tomatoes, diced
1 onion, diced
2 garlic cloves, minced
Fresh ginger, grated
270 ml coconut milk
2 tbsp olive oil
2 tbsp nutritional yeast
1 tsp garam masala
1 tsp coriander
1 tsp cumin
1 tsp turmeric
½ tsp cayenne pepper
Celtic sea salt, to taste

For the Tofu

500 g medium-firm tofu, cut into 1.5 cm (0.6 inch) cubes
2 tbsp nutritional yeast
Celtic sea salt and pepper

Serve with

1 cup quinoa (220 g)

Instructions

1. Prepare the Tofu:

Preheat oven to 200°C / 395°F.
Coat tofu with salt, pepper, and nutritional yeast.
Lay tofu on a parchment-covered oven tray.
Roast for 30 minutes.

2. Cook the Quinoa:

Rinse quinoa.
Cook according to package instructions.

3. Cook the Spinach:

Heat 2 tbsp olive oil in a pan.
Sauté onions, garlic, and ginger until onions are soft.
Add spices (nutritional yeast, garam masala, coriander, cumin, turmeric, cayenne pepper, salt) and spinach.
Cook until spinach is thawed, stirring occasionally.
Stir in coconut milk.
Add diced tomatoes, simmer for 5 more minutes.
Mix in roasted tofu.

4. Serve:

Serve the spinach-tofu mix over cooked quinoa.

Recipe Rundown

Total Time	35 mins
Prepping Time	5 mins
Does It Freeze?	Yes

Nutritional Nitty-Gritty

Yield: 4 servings

DV / Serving — Based on a 2,000 Calorie Diet
Energy	658 cal	33%
Protein	31 g	63%
Fat	36 g	52%
Carbohydrates	52 g	17%
Fibre	15 g	52%

Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.

Micronutrient Magic

This mouthwatering Aromatic Spinach Coconut Fusion with Tofu is not only a delight to your taste buds but also a powerhouse of essential nutrients that will keep you feeling great. Here’s a quick look at the nutritional benefits you’ll be enjoying:

Vitamin A: Enhances your vision and strengthens your immune system.
Vitamin C: Promotes radiant skin and boosts your immune defences.
Vitamin K: Supports healthy blood clotting and strengthens bones.
B Vitamins (B1, B2, B6, B9): Aid in energy conversion, brain health, and overall cell function.
Magnesium: Facilitates muscle relaxation, energy creation, and bone health.
Manganese: Contributes to bone development and helps reduce inflammation.
Calcium: Essential for robust bones and teeth, and aids in muscle contraction.
Iron: Crucial for oxygen transport in the blood, helping to maintain energy levels.
Zinc: Enhances your immune response and assists in wound healing.
Selenium: Vital for metabolic functions and protects against oxidative damage.
Copper: Necessary for red blood cell production and immune system health.
Phosphorus: Plays a key role in energy metabolism and maintaining healthy bones.
Healthy Fats (Monounsaturated): Beneficial for heart health and helps lower bad cholesterol.
Fiber: Supports digestive health and helps you stay full longer.

Nutrient Breakdown by Ingredient

This breakdown highlights the impressive nutritional profile of the ingredient in this delicious Aromatic Spinach Coconut Fusion with Tofu recipe.

Quinoa ^[2]:

Vitamins: Abundant in B vitamins (B1—thiamine, B2—riboflavin, B6, B9—folate) and a solid source of vitamin B5 (pantothenic acid) and vitamin E.

Minerals: Loaded with manganese, magnesium, phosphorus, copper, and zinc. Also provides good amounts of iron and selenium.

Spinach ^[2]:

Vitamins: Packed with vitamins A (from beta carotene), B (B2—riboflavin, B6, B9—folate), and C, with exceptionally high levels of vitamin K. It also offers some vitamin B1 (thiamine).

Minerals: High in manganese, magnesium, iron, and copper, plus a good supply of calcium, phosphorus, and zinc.

Tofu ^[2]:

Vitamins: An excellent source of vitamin B1 (thiamine) and also supplies vitamins A, B2 (riboflavin), B6, and B9 (folate).

Minerals: Rich in calcium, manganese, copper, selenium, phosphorus, zinc, magnesium, and iron.

Tomato ^[2]:

Vitamins: Excellent source of vitamin A (from beta carotene) and provides a good amount of vitamin C.

Onion and Garlic ^{[1, 2]}:

Onion: Offers some vitamin C, B6, and manganese.

Garlic: Contains vitamin B6, manganese, vitamin C, copper, selenium, and phosphorus.

Olive Oil ^{[1, 2]}:

Vitamins: High in vitamins E and K.

Nutrients: Rich in monounsaturated fats.

This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.

Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.

[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.

[2] The nutrition profile is based on USDA U.S. Department of Agriculture

Phytochemical Fun Facts

Phytochemicals are natural compounds in plants that give them their vibrant colours, unique flavours, and disease resistance. While not essential nutrients, these compounds are vital for promoting good health. They’re renowned for their antioxidant properties, their ability to reduce inflammation, and their role in supporting the immune system.

This dish is a goldmine of potent phytochemicals, each offering distinct health benefits:

Beta Carotene: Found in tomatoes, this antioxidant is converted to vitamin A in your body, enhancing skin health, improving vision, and bolstering your immune system.
Lycopene: Also in tomatoes, lycopene is a powerful antioxidant known for its role in protecting against certain types of cancer and promoting heart health.
Flavonoids (Quercetin and Kaempferol): Present in onions and garlic, these compounds have anti-inflammatory, antioxidant, and potential anticancer properties, helping to keep chronic diseases at bay.
Allicin: The magic compound in garlic, allicin boasts antimicrobial properties and helps lower blood pressure and cholesterol levels, giving your cardiovascular system a boost.
Polyphenols: Olive oil is loaded with these antioxidants, which fight inflammation and protect against heart disease, making every bite heart-healthy.
Oleocanthal: Another gem in olive oil, oleocanthal has anti-inflammatory effects similar to ibuprofen, aiding in the prevention of chronic diseases.
Carotenoids (Lutein and Zeaxanthin): Found in spinach, these nutrients are crucial for maintaining eye health and may reduce the risk of age-related vision problems.
Isoflavones: Present in tofu, these plant-based compounds mimic estrogen and can help balance hormones, reduce the risk of certain cancers, and support bone health.
Capsaicin: Found in cayenne pepper, capsaicin gives a spicy kick while offering anti-inflammatory and pain-relieving properties, boosting metabolism, and promoting heart health.
Curcumin: The active compound in turmeric, curcumin is known for its potent anti-inflammatory and antioxidant effects, contributing to overall wellness.

Every bite of this delicious dish is brimming with these incredible phytochemicals, ensuring you’re nourishing your body with nature’s finest. Savour the flavours and relish in the health benefits!

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