Tofu Creamed Spinach

May 13, 2023May 13, 20230 3
Tofu Creamed Spinach recipe for a healthy and delicious meal option
in Vegetarian

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon butter
1 tablespoon olive oil
1 small onion , chopped
2 cloves garlic , minced
2 pounds fresh spinach , washed and chopped
1 package firm tofu
1/2 cup milk or soy milk
1 cup Parmesan or Asiago cheese
garlic powder to taste
salt and pepper to taste

Nutrision Information

Servings Per Recipe
4
Calories
240
Sugar
2g
Fat
16g
This Tofu Creamed Spinach recipe takes a classic side dish and turns it into a nutrient-packed main dish that's both satisfying and healthy. The blend of tofu, milk, and Parmesan or Asiago cheese creates a smooth and creamy sauce that coats the spinach to perfection. This dish is perfect for vegetarians or anyone looking for a healthy and delicious meal option. It's easy to prepare and can be served as a main dish or a side dish.

Instructions

1.Heat a large skillet over medium heat.
2.Add butter and olive oil to the pan, once melted add onion and garlic, cooking for 2-3 minutes until tender.
3.Add spinach to the pan, a handful at a time allowing it to wilt down until all spinach is in the pan.
4.In a food processor, blend together tofu, milk, Parmesan or Asiago cheese, garlic powder, salt and pepper until smooth.
5.Pour blended mixture over the spinach and stir to coat all of the spinach.
6.Continue cooking over medium heat for an additional 5-7 minutes, or until the spinach is heated through and the sauce is bubbling.

PROS

This Tofu Creamed Spinach is a nutritious and satisfying vegetarian meal option.
It’s packed with flavor and nutrients like protein, fiber, and vitamins A and C.

CONS

Tofu can be an acquired taste for some and may take some getting used to.
Also, excessive consumption of tofu may not be beneficial for some individuals due to its goitrogen content.

HEALTH & BENEFITS

Spinach is low in calories but high in nutrients, like vitamins A, C, and K, manganese, and magnesium, which may help to reduce the risk of chronic diseases.
Tofu is an excellent source of protein and contains all nine essential amino acids, which makes it a great vegetarian protein option. It also may help to improve cholesterol levels and decrease the risk of heart disease.

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