Saag Tofu

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Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer—a cow’s-milk cheese that is curdled then pressed until firm. This recipe substitutes tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity.

 Saag Tofu
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes

  • 1 14-ounce package water-packed firm tofu, drained

  • 4 teaspoons canola oil, divided

  • 3/4 teaspoon salt, divided

  • 1 onion, sliced 1/4 inch thick

  • 2 medium cloves garlic, finely chopped

  • 1 teaspoon freshly grated ginger

  • 1 teaspoon mustard seeds

  • 1 pound baby spinach

  • 1 cup low-fat or nonfat plain yogurt

  • 1 1/2 teaspoons curry powder

  • 1/4 teaspoon ground cumin

Directions
  1. 4 servings, about 1 1/4 cups each

  2. Cut tofu into thirds lengthwise and eighths crosswise. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and sprinkle with 1/4 teaspoon salt. Cook, stirring gently every 2 to 3 minutes, until browned on all sides, 6 to 8 minutes. Transfer to a plate.

  3. Add the remaining 2 teaspoons oil to the pan and reduce heat to medium. Add onion, garlic, ginger and mustard seeds and cook until the onion is translucent, 4 to 6 minutes. Add spinach in batches small enough to fit in the pan and cook, stirring frequently, until all the spinach has been added and has wilted, 4 to 6 minutes more.

  4. Meanwhile, combine yogurt, curry powder, cumin and the remaining 1/2 teaspoon salt in a small bowl. Add to the pan along with the tofu and cook until heated through, about 2 minutes.


Nutritional Facts

Servings
4
Per serving
Calories
195
Carbohydrates
14g
Fat
11g
Saturated Fat
2g
Monounsaturated Fat
5g
Protein
15g
Cholesterol
4mg
Dietary Fiber
4g
Potassium
987mg
Sodium
583mg
Added Sugars
0g
Exchanges
1/2 reduced-fat milk
1 vegetable
1 medium-fat meat
1 fat
Carbohydrate Servings
1
Vitamin A (214% daily value)
Folate (63% dv)
Vitamin C (59% dv)
Calcium (44% dv)
Magnesium (36% dv)
Potassium (29% dv)
Iron (29% dv)

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