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Saag Tofu Recipe

Looking for an easy Saag Tofu recipe? Learn how to make Saag Tofu using healthy ingredients.


Submitted by likear0ck6

Makes 4 servings



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. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. Make it a meal: Serve 1 1/4 cups over steamed basmati rice.

Recipe Ingredients for Saag Tofu

14 ounces firm tofu, preferably water-packed
4 tsp canola oil, divided
3/4 tsp salt, divided
1 onion, sliced 1/4 inch thick
2 garlic cloves, finely chopped
1 tsp freshly grated ginger
1 tsp mustard seeds
1 pound baby spinach
1 cup soy milk
1 1/2 tsp curry powder
1/4 tsp ground cumin

Recipe Directions for Saag Tofu

  1. 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.

  2. 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.

  3. 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.

Categories

Main Dish, Indian, Vegetarian

Nutrition Facts
Serving Size 309.6g
Amount Per Serving
Calories
183
Calories from Fat
96
% Daily Value*
Total Fat
10.7g
16%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
570mg
24%
Potassium
927mg
26%
Total Carbohydrates
12.0g
4%
Dietary Fiber
4.6g
18%
Sugars
3.8g
Protein
13.9g
Vitamin A 215% Vitamin C 58%
Calcium 41% Iron 31%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Very high in calcium
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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