Pan Seared Tofu Recipe with Yogurt & Spinach Sauce

yogurt

🥗Healthier: Greek yogurt

💰Cheaper: sour cream

Greek yogurt is thicker and tangier, while sour cream is often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is generally cheaper and has a neutral flavor.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: no herbs

Dried herbs can be used for convenience and cost savings.

sesame seeds

🥗Healthier: pumpkin seeds

💰Cheaper: sunflower seeds

Sunflower seeds are often less expensive and still provide crunch.

Heat a non-stick frying pan over medium heat and add 2 tablespoons of water.

Add 2 cups of tightly packed spinach to the pan and cover with a lid. Steam for about 2 minutes.

Remove the lid, turn off the fire, and mix the spinach.

Transfer the steamed spinach to a sieve and press down with a wooden spoon to remove excess liquid.

Chop the spinach on a cutting board and add a couple of fresh basil leaves, finely mincing them together.

Finely mince 1 clove of garlic and add it to a mortar. Pound it down with a pestle until it forms a paste.

Add 1 cup of Greek yogurt and the minced spinach mixture to the mortar.

Add 1/2 teaspoon of fresh lemon juice, 1 tablespoon of extra virgin Spanish olive oil, and season with sea salt and freshly cracked black pepper. Mix until well combined.

Cover the mortar with plastic wrap and place it in the fridge to chill.

Drain the tofu from its packaging and pat it dry with paper towels.

Cut the tofu horizontally to create 2 steaks, each about 1/2 inch thick.

Season each tofu steak generously with sea salt, freshly cracked black pepper, and dried parsley on both sides.

Heat a small non-stick frying pan over medium heat and add 2 tablespoons of extra virgin Spanish olive oil.

Once the oil is hot, add the tofu steaks to the pan.

Cook the tofu steaks for 2 1/2 minutes on one side, then flip them over.

After cooking for a total of about 5 minutes, cook the outer edges of the tofu steaks for about 15 seconds each to give them a nice color.

Plate the dish by adding the spinach and yogurt sauce to a plate, then placing the tofu steaks on top.

Add a couple of half slices of lemon on top of the tofu steaks and sprinkle with fresh parsley.

Cut one of the tofu steaks to check the inside and taste test.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens