Spinach Tofu Smooth (Liquidised) | IDDSI Level 3 Recipe

IDDSI Level 3 (Liquidised) | 20 minutes | Easy | Vegetarian

Spinach is one of the best plant sources of non-haem iron, and pairing it with tofu’s calcium creates a dual-mineral supplement in liquid form. Adding lemon juice is nutritionally deliberate: the vitamin C content converts non-haem iron into a more bioavailable form, tripling absorption rates. The resulting blended and sieved liquid is a clear, vivid emerald green — visually fresh and appealing, with a clean, lightly savoury flavour.

Ingredients (2–3 servings)

• 200g fresh spinach (or 150g frozen spinach)
• 150g silken tofu
• 400ml vegetable stock
• 2 slices fresh ginger
• 1 clove garlic
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• Salt to taste
• White pepper to taste

Method

1. Wash spinach thoroughly; blanch in boiling water for 30 seconds; immediately plunge into cold water to stop cooking and preserve the bright green colour; squeeze out excess moisture
2. Heat olive oil in a small saucepan over medium heat; briefly sauté ginger slices and garlic for about 1 minute until fragrant
3. Add vegetable stock and bring to the boil; add silken tofu; reduce to a low simmer for 3 minutes until tofu is warmed through
4. Remove ginger slices; transfer blanched spinach, tofu and all stock to a blender
5. Blend on high speed for 90 seconds until completely smooth
6. Pass through a fine-mesh sieve into a clean saucepan; press residue firmly to extract all liquid; discard all solid fibre
7. Return to low heat; add lemon juice, salt and white pepper; stir to combine and warm gently
8. Confirm IDDSI Level 3 flowing consistency; if too thick, add small amounts of warm vegetable stock to adjust

Texture Test

IDDSI Level 3 (Liquidised) confirmation: Tilt a loaded spoon — the liquid should flow slowly and continuously, leaving a thin emerald-green coating on the back of the spoon. IDDSI syringe test: 1–10ml should be expelled over 10 seconds. No fibre particles should be detectable.

Safety Notes

⚠️ Ice bath is essential — immediately chilling blanched spinach in cold water not only preserves the vibrant green colour but also halts cooking, preventing the spinach from over-cooking and turning dark.

⚠️ Oxalic acid and calcium — spinach contains oxalic acid; pairing with tofu’s calcium neutralises a portion of it. Insoluble oxalates are largely removed during sieving. For residents with a history of kidney stones, consult the medical team before including spinach regularly.

⚠️ Serve promptly — blended spinach oxidises relatively quickly; serve within 1 hour of preparation, or refrigerate and consume within 24 hours, reheating gently and re-checking consistency before service.

Sourcing in Hong Kong

• Fresh spinach: Wet market vegetable stalls; choose bright green leaves with firm stems — local or Mainland spinach both suitable
• Frozen spinach: PARKnSHOP and Wellcome frozen vegetable sections; convenient for storage, with nutrient content comparable to fresh

Nutrition

Approximately 80 kcal per serving (200ml), 7g protein, iron 3mg (approximately 15–20% of daily recommended intake), calcium 180mg. Consuming vitamin C (from lemon juice) alongside non-haem iron can increase iron absorption up to threefold — an effective dietary strategy for preventing iron-deficiency anaemia in vegetarian elderly residents.