Stews
Spinach & Tofu Stew
This is a classic Chinese homestyle vegetarian stew that embodies culinary wisdom. The tofu is silky and rich with bean aroma; the spinach is tender and slightly sweet. Though a myth once claimed this combination causes kidney stones, brief blanching of spinach for 30 seconds removes the vast majority of oxalates. When paired with calcium-rich tofu, this dish becomes a safe, nutritious, and bone-strengthening meal — ideal for vegetarians, seniors, and anyone seeking a clean, comforting plant-based soup.
Main Ingredients
- Soft tofu (or firm/regular tofu) 400g
- fresh spinach 300g 300g
- Ginger 3 slices
- garlic 2 cloves
- spring onion 1 stalk
- goji berries some
- salt 2g
- light soy sauce 1 tbsp
- white pepper powder 1g
- sesame oil a few drops
- cooking oil 10ml
- water or vegetable broth 300ml
Steps
Trim roots and wilted leaves from spinach, wash thoroughly. Bring a large pot of water to a rolling boil, add spinach and blanch for 30 seconds to 1 minute (until wilted and dark green), immediately transfer to cold water to cool, squeeze out excess water, and cut into 3-4cm sections. Discard the blanching water entirely. Cut tofu into 2cm cubes. For soft tofu, soak in salted water for 5 minutes to prevent breaking. For firm tofu, use directly. Bring a small pot of water to boil, add tofu cubes and blanch for 1 minute (removes beany smell), drain.
Heat oil in a wok or pan over medium heat. Sauté ginger, garlic, and spring onion until fragrant.
Add 300ml water or vegetable broth, add blanched tofu cubes. Bring to a boil, reduce to low heat, cover, and simmer for 5 minutes to allow tofu to absorb flavors.
Add blanched spinach sections and goji berries. Gently toss to combine and continue simmering on low for 2 minutes (spinach is already cooked, no need to over-simmer to keep it vibrant green).
Add salt, soy sauce (optional), and white pepper. Drizzle a few drops of sesame oil. Gently incorporate, turn off heat, transfer to a bowl and serve.
TCM Notes
Tofu (firm, made with calcium sulfate): Provides approximately 8-12g protein, 140-160mg calcium, 60mg magnesium, and 3-5g fat (mostly unsaturated) per 100g. Rich in isoflavones that help regulate estrogen levels and prevent osteoporosis. Spinach (after blanching): After blanching and draining, provides 2.5g dietary fiber, 30mg vitamin C, extremely high vitamin K (~480mcg/100g) which is critical for calcium deposition in bones, plus beta-carotene and folate. Oxalate content is reduced by approximately 60-80% after blanching. Synergistic Effect: The calcium from tofu combined with vitamin K and magnesium from spinach enhances calcium deposition into bones. Soy protein complements spinach's micronutrients perfectly. Total approx. 180-220 kcal, 18-22g protein, 12g carbs, 8g fat – a low-calorie, nutrient-dense vegetarian dish.
Suitable for：Vegetarians and those needing plant-based protein Middle-aged and seniors for osteoporosis prevention (calcium + vitamin K synergy) Individuals with hypertension and hyperlipidemia (low-sodium, low-fat, rich in potassium/magnesium) Pregnant and nursing women (need folate and calcium; ensure spinach is fully cooked) Those with constipation (dietary fiber promotes bowel movement)
Not suitable for：Patients with a history of kidney stones (calcium-oxalate type) – even after blanching, trace oxalates remain; consume sparingly or follow medical advice, and drink plenty of water Acute gout / hyperuricemia patients – tofu contains moderate purine (50-70mg/100g); avoid during flare-ups; limit during remission Severe renal insufficiency (potassium and protein restriction) – spinach is high in potassium, tofu contains plant protein; portion size must be under medical guidance Those allergic to soy – avoid tofu completely Those with Spleen-Stomach Cold (prone to diarrhea) – tofu is cooling; add generous ginger and white pepper to neutralize
