⏱ 40 min total

Vegan Palak Paneer with Curried Tofu

Name: Vegan Palak Paneer with Curried Tofu
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: 4 oz Tofu; 1 tsp Curry powder; ¼ tbsp Tamari soy sauce; ¹⁄₁₆ tsp Salt; ½ tsp Nutritional yeast; 1 ¼ cup Spinach; ¾ tbsp Coconut oil; ⅜ tsp, ground Cumin seed; ½ tbsp Ginger root; ¼ medium Onion; ¼ pepper Jalapeno peppers; ¼ can Tomatoes; 1 cloves, minced Garlic; ⅛ cup Vegetable broth; ¼ tsp Garam masala; ¹⁄₁₆ cup Coconut milk; ½ tbsp Cilantro

Per 1 serving · 311 g · 17 ingredients

Calories

264

13%
of a 2,000 cal day

Protein
14g
19% of calories
Carbs
13g
18% of calories
Fat
20g
63% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Palak Paneer with Curried Tofu (311 g) has 264 calories, with 14 g of protein, 13 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (28% DV), Vitamin A (21% DV) and Vitamin C (27% DV). Keep an eye on sodium and saturated fat, which provide 49% and 67% of the daily value.

Per 100 g

85cal

low energy density

Protein per 100 cal

5.3g

Net carbs

carbs minus fiber

Fiber

5.1g

4 g sugar

High in

20%+ of the daily value

Protein28%
Vitamin A21%
Vitamin C27%
Vitamin K158%
Thiamine31%
Riboflavin (B2)89%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin E11%
Niacin13%
Potassium14%
Zinc14%

Watch

20%+ of the daily value

Sodium49%
Saturated fat67%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 25 min

1
Preheat the oven to 425°F. Drain, press, and cube the tofu.
2
In a bowl, mix the tofu with soy sauce, salt, nutritional yeast, and half of the curry powder. Toss to coat.
3
Heat a medium oven-safe skillet over medium heat. Sauté the tofu for 3-4 minutes until browned, then bake for 15 minutes.
4
Bring a large pot of water to a boil. In a separate large skillet, heat half of the coconut oil over medium heat. Add cumin, ginger, onion, and jalapeno, and sauté until the onion is translucent.
5
Add diced tomatoes and garlic, stirring for 3-4 minutes until the tomatoes soften.
6
Cook the spinach in the boiling water for 2 minutes. Drain, rinse with cold water, and set aside.
7
Blend the tomato mixture, spinach, and vegetable broth until smooth. Add more broth if needed.
8
In the same skillet, heat the remaining oil. Add the remaining curry powder and garam masala, cooking briefly. Stir in the spinach sauce and coconut milk, then simmer to deepen flavors.
9
Adjust seasoning as needed and serve over the tofu. Garnish with coconut milk and fresh chopped cilantro.

Vitamins & minerals

Amounts for 1 serving (311 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	190 μg	21%
Vitamin C	24 mg	27%
Vitamin D	0 μg	0%
Vitamin E	2 mg	11%
Vitamin K	190 μg	158%
Thiamine	0.4 mg	31%
Riboflavin (B2)	1 mg	89%
Niacin	2 mg	13%
Vitamin B6	0.3 mg	24%
Folate (B9)	141 μg	35%
Vitamin B12	0 μg	0%
Pantothenic acid	0.4 mg	7%
Choline	51 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	321 mg	32%
Iron	5 mg	65%
Potassium	645 mg	14%
Magnesium	101 mg	24%
Phosphorus	215 mg	31%
Zinc	2 mg	14%
Copper	0.4 mg	45%
Manganese	2 mg	68%
Selenium	13 μg	24%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	3 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	2,275 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,205 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 264 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

50min
Walking (3.5 mph)
32min
Cycling (moderate)
22min
Running (6 mph)
37min
Swimming laps

Common questions

How many calories are in Vegan Palak Paneer with Curried Tofu?

One serving of Vegan Palak Paneer with Curried Tofu (1 serving) has 264 calories, which works out to 85 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Vegan Palak Paneer with Curried Tofu high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Palak Paneer with Curried Tofu keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Palak Paneer with Curried Tofu?

1126 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Palak Paneer with Curried Tofu?

4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (311 g)

Calories264

% Daily Value*

Total fat 20g	26%
Saturated fat 14g	67%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,126mg	49%
Total carbohydrate 13g	5%
Dietary fiber 5.1g	18%
Total sugars 4g
Protein 14g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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