There’s nutty arugula. There’s soft tofu. There’s a dusting of Indian spices. The result is a luscious creamy arugula curry. It’s low fat. Its vegan. It’s 100% delicious.
Arugula is a staple in our fridge–my toddler loves arugula-walnut pesto, I enjoy arugula salad that’s been lightly touched with a lemon vinagrette and my husband seems perfectly happy to fiddle and faddle with it (using it in omelets, as well as on pizzas and sandwiches). The pepperiness of the arugula is nicely balanced out by the creaminess of the tofu. Plus, it never hurts to add some protein to your veggies.
I’ve used Korean Soon Tofu here. The word “Soon” means soft so it literally translates to soft tofu. Although silken tofu can be used as a substitute for the Soon Tofu, I would highly recommend getting the latter if possible. Why? What’s the difference? My husband put it best, when after a bite, he said “it’s so unctuous…it makes you realize what the word umami means.”
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Arugula-Tofu Masiyal (Indian Tofu-Infused Arugula Curry)
- Prep Time: 5
- Cook Time: 20
- Total Time: 25
- Yield: 6 1x
- Diet: Low Fat
Description
Soft tofu is cooked in Indian spices, and mixed with an arugula puree to create a green, luscious, protein packed curry
Ingredients
4 packed cups arugula
1 11 oz. packet of Soon Tofu, sliced into rounds/cubes or silken tofu
1 1/2 tsp. oil
1 tsp. mustard seeds
1 dried red chili
1 tsp. cumin seeds
1 tsp. asafoetida
2 tsp. urad dal
1 tbsp. diced ginger
Salt to taste ( approx. 1/2 tsp. if using mor milagai, otherwise 1 tsp.)
1/2 tsp. lemon juice
2 Mor Milagai (Optional)
1/2 tsp. Kashmiri red chili or 1/4 tsp. cayenne pepperÂ
Water for cooking arugula + 1 cup water (for blending and cooking arugula)
Instructions
Cooking Arugula:
1. Boil water in a kettle. Transfer the boiling water to a deep-botomed pan and cook arugula for 5 mins. Drain in a colander and set aside.
Cooking the Tofu:
2. While the arugula is cooking, heat 1/2 tsp. oil in a pan on med. flame. Add 1 tsp. each of mustard seeds and ural dal + 1/2 tsp. asafoetida Saute for 4-6 mins. until the urad dal starts turning reddish-brown.
3. Add tofu, 1/2 tsp. each of salt and Kashmiri red chili. Saute for 3-4 mins. It’s ok if the tofu breaks up into tinier pieces. Set the cooked tofu aside.
Pairing the Arugula and Tofu:
4. In the same pan, heat 1 tsp. oil on med. flame for 2 mins. Add 1 dried red chili + 1/2 tsp. asafoetida + 1 tsp. ural dal and saute for 4-6 mins. till urad dal starts turning reddish brown.
5. Add 1 tsp. cumin seeds and the chopped ginger. Saute for an additional 30 secs.
6. Turn off the stove. Blend the cooked arugula and urad dal/cumin/ginger mixture with 3/4 cup water into a smooth puree.
7. Transfer the arugula back into the deep-bottomed pan and turn the heat upto med. flame.
8. Add 1/4 cup water + cooked tofu + 1/2 tsp. salt to the arugula and mix. Cook for 5 mins. Be careful (the arugula mixture may spatter upwards) and turn the heat down if necessary.
9. Turn off the stove. Crush 2 Mor Milagai and add to mixture (optional). Toss in the lemon juice. Mix.
10. Taste and adjust salt accordingly. Serve hot!
Notes
1. You can substitute: silken tofu for the Soon Tofu, and/or 1/4 tsp. black salt for the Mor Milagai.
2. Mor Milagai is green chili that’s been soaked in curd and salt and then sun dried till it becomes brown. This dried chili is then fried to a chip-like crispness. Its a wonderful condiment or accompaniment to rice based dishes. Here, the Mor Milagai is optional. The dish still tastes wonderful without it.
- Category: Dinner
- Cuisine: Indian
Nutrition
- Serving Size: 1 cup
- Calories: 111
- Sugar: 0.8
- Sodium: 393
- Fat: 5.2
- Saturated Fat: 0.9
- Carbohydrates: 4.8
- Fiber: 1
- Protein: 8.5
- Cholesterol: 0
Keywords: arugula, arugula curry, arugula tofu curry, arugula tofu sabzi, masiyal, keerai masiyal, keerai, arugula masiyal, arugula sabzi, tofu sabzi, arugula tofu sabzi, arugula, tofu, Indian, vegetarian food, vegan food, vegan arugula curry
Eating with your Eyes:
Looks delicious!
The luscious green colour of your sabzi reminds me of palak paneer.
Looks Delicious.The luscious green colour in your subzi reminds me of palak paneer.
Looks delicious.The luscious green colour in your Subzi reminds me of palak paneer.
I see how you have creatively used Tofu instead of paneer.Kudos to you for this attempt.