Powergreens Bowl with Pea, Spinach, & Tofu

My dad always has had his pride and joy: his organic veggie patch and fruit trees. As a kid, and when spinach was in season, my mum used to make me big a powergreens bowl of blended spinach with mashed potatoes which she called spinacha. It was my absolute favourite food, and I’d always ask her to make for me.

Recently, while reminiscing about how delicious those meals were, I wanted to create a modern spin on it. From this idea, combined with some inspiration from an Indian dish called Palak Paneer, this magnificent powergreens bowl with pea, spinach, and tofu was born.

It’s spiced more subtly than Indian curry, and has been brightened with zesty lemon and served with almond dukkah. It’s the perfect dish to dunk your bread in to mop up all that green glory.

You’ll be feeling a million bucks after eating all of these nutritious greens and getting your protein fix!

A fresh bunch of spinach, a white ceramic bowl full of frozen peas, seeds, garlic, onion, vegetable stock, firm tofu, and dukkah
The ingredients
Step 2: Grind the cumin and coriander seeds in a mortar and pestle until they have a broken down, but coarse texture
Step 2: Grind the cumin and coriander seeds in a mortar and pestle until they have a broken down, but coarse texture
Step 3: Cut the tofu into 1.5cm cubes, place in a baking dish, and marinate with tamari and lemon juice
Step 3: Cut the tofu into cubes and marinate with tamari and lemon juice
Step 4: A skillet with sautéd onion, ground seeds, and garlic
Step 4: Sauté the onion until soft, then add the ground seeds and garlic
Step 4: A skillet with the sautéd onion, with added vegetable stock, allspice, tumeric, and dijon
Step 4: Add the vegetable stock, allspice, tumeric, and dijon to the pan
Step 4: A skillet with 1 cup of frozen peas added to the simmering spinach
Step 4: Add 1 cup of peas to the simmering spinach
Step 4: A skillet with wilted spinach and defrosted peas
Step 4: The wilted spinach and defrosted peas
Step 4: Blend the mixture in a blender until smooth
Step 4: Blend the mixture until smooth
Powergreens bowl with pea, spinach, tofu and dukkah served in a white ceramic bowl, next to crusty bread, half a lemon, and a small bowl of dukkah
Powergreens bowl with pea, spinach, and tofu and served with dukkah and crusty bread
Powergreens bowl with pea, spinach, tofu and dukkah served in a white ceramic bowl, next to crusty bread, half a lemon, and a small bowl of dukkah
Powergreens bowl with pea, spinach, and tofu and served with dukkah and crusty bread
Powergreens bowl with pea, spinach, tofu and dukkah served in a white ceramic bowl, next to crusty bread, half a lemon, and a small bowl of dukkah

Powergreens Bowl with Pea, Spinach, & Tofu

Course: Dinner, Lunch
Cuisine: Indian
Keyword: Comfort Food, Dairy-Free, Gluten-Free Option, Indian, Nut-Free Option, Pescatarian, Refined Sugar-Free, Vegan, Vegetarian, Warm Food, Winter, Yeast-Free Option
Cook Time: 25 minutes
Total Time: 25 minutes
Servings: 3 bowls
Calories: 427 kcal
Author: Silvia Morris

Inspired by "spinacha" from my childhood and Palak Paneer, this powergreens bowl with pea, spinach, and tofu will leave you feeling a million bucks!

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Ingredients

  • 500 g firm tofu
  • 2 tsp coriander seeds
  • 2 tsp cumin seeds
  • ½ lemon juiced
  • 1 Tbsp tamari  or soy sauce
  • 1 Tbsp coconut oil or olive oil
  • 1 brown onion roughly chopped
  • 1 garlic clove minced or grated
  • 1 cup homemade vegetable stock
  • 1 tsp ground allspice
  • 1 tsp ground turmeric
  • 1 tsp dijon mustard
  • 1 large bunch English spinach leaves only, stems discarded (200 g (7 oz) of leaves)
  • cups frozen peas
  • 100 mL soy milk or another non-dairy milk such as rice or almond
  • salt to taste
  • cracked black pepper to taste

To Serve

Instructions

  1. Drain the tofu and wrap it in some absorbent paper towel. Place a plate on top of it and set aside for 10 minutes to press out the liquid while you prepare the other ingredients (it'll help the tofu absorb more of the flavour from the marinade).

  2. With a mortar and pestle, grind the cumin and coriander seeds until they have mostly broken down, but still have a coarse texture (try not to grind them down into a powder).
  3. Cut the tofu into 1.5 cm (¾") cubes and place into a medium bowl. Add the tamari and lemon juice, and stir to coat all of the tofu in the marinade. Leave to marinate while preparing the sauce, stirring every 5 minutes to recoat the tofu.

  4. Heat a large skillet on medium heat, add the oil and onions, and sauté until the onion has softened (about 3-5 minutes). Add the ground seeds and garlic, sauté for a further 1 minute. Add the homemade vegetable stock, allspice, turmeric, and dijon. Stir to combine and bring to a simmer. Once simmering, add the spinach leaves and use tongs to toss them through the liquid for 1 minute, until the spinach starts to wilt. Add 1½ cups of the peas and cook for a further 3-5 minutes, tossing regularly, until spinach has completely wilted and the peas have defrosted. Transfer the mixture to a blender, add the milk, and blend until smooth. Add some extra stock or water if it is too dry or thick.

  5. Return the blended sauce to the pan and heat. Add the rest of the peas and all of the tofu including the marinating liquid in the bottom of the bowl. Stir to combine. Add salt and pepper to your taste, and heat for approximately 5 minutes or until the tofu has heated through to the centre. Serve with a generous amount of dukkah and crusty bread.

Recipe Notes

  1. If you don't have a mortar and pestle, you can grind the seeds in a coffee grinder, or place them in a ziplock bag and gently bash with a rolling pin.
  2. You can make this recipe ahead of time. Store in an airtight container in the refrigerator for up to 1 week.
Nutrition Facts
Powergreens Bowl with Pea, Spinach, & Tofu
Amount Per Serving (600 mL)
Calories 427 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 5g 25%
Sodium 755mg 31%
Potassium 491mg 14%
Total Carbohydrates 50g 17%
Dietary Fiber 8g 32%
Sugars 4g
Protein 27g 54%
Vitamin A 225.2%
Vitamin C 34%
Calcium 35.4%
Iron 38.7%
* Percent Daily Values are based on a 2000 calorie diet.


Please read the Silvobeat nutritional facts disclaimer.

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