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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2007
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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.

Nutrition Facts

194 calories; protein 15.3g 31% DV; carbohydrates 13.9g 5% DV; dietary fiber 4.4g 18% DV; sugars 6.6g; fat 10.5g 16% DV; saturated fat 1.9g 10% DV; cholesterol 3.7mg 1% DV; vitamin a iu 10666IU 213% DV; vitamin c 35.1mg 59% DV; folate 252.1mcg 63% DV; calcium 439.3mg 44% DV; iron 5mg 28% DV; magnesium 143.8mg 51% DV; potassium 983.7mg 28% DV; sodium 582.5mg 23% DV; thiamin 0.2mg 20% DV.
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Reviews (17)

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17 Ratings
  • 5 star values: 4
  • 4 star values: 10
  • 3 star values: 0
  • 2 star values: 2
  • 1 star values: 1
Rating: 4 stars
10/30/2011
I have not made this but just looking at the recipe makes me skeptical. Almost all indian cooks will tell you that you don't use curry powder. Its just not a spice used in Indian cooking and while many of the same spices we do use ends up in curry powder you can't control the amounts of the spices with curry powder. I'd suggest a different blend of spices including coriander cumin (already in the recipe) tumeric red chili powder (the indian one not a mexican one) and garam masala which is another spice blend that most indians to use (combination of warm spices such as cardamom cinnamon anise seed and perhaps some others I can't recall right now). Lets not call this authentic with the curry powder addition! Read More
Rating: 2 stars
05/11/2012
Indian-esk This dish lacked the basic essence of Indian flavor. We omitted the curry powder and added our own blend of cumin coriander turmeric and gram marsala. It had flavor but no pop. If you temper the onions and spinach into the yogurt mix instead of yogurt into the hot pan with the onion spinach mix you will not have any curdling. Pros: Easy to make. Cons: Lacking a pop of flavor. Read More
Rating: 4 stars
10/30/2011
This is soooo great! It was great yesterday warm and great again today cold! Thank you! Read More
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Rating: 4 stars
10/29/2011
It was terrible. When I added the yogurt it instantly curdled. WTF? All those ingredients and time wasted. Read More
Rating: 4 stars
10/29/2011
Yummy! I wish I would have read the other comments before I made this dish but I forgot and my yogurt curdled! That did not however stop me from eating or enjoying this dish! I knew it would be pretty mild from the ingredient list so I doubled up on the cumin and added cayenne for a kick and it was just right! Next time I will follow the comments on how to not curdle the yogurt when adding it to curry. I will probably also omit the salt as I don't feel it added anything to the dish. I might try to add some coconut milk as another reviewer mentioned as well. All in all it was a good starting point and I will definitely make it again! Pros: Great use of tofu Cons: Curdling yogurt Read More
Rating: 5 stars
04/03/2018
I was not sure about this one but I loved it! I went with a thick Greek yogurt and that really made it for me. Great alternative to the traditional Palaak paneer Read More
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Rating: 4 stars
08/14/2012
Easy healthy I made this and it was an easy dish to make. However I would recommend draining the tofu for atleast twenty minutes since there is a lot of water that comes from the spinach. Also would recommend using greek yogart to thicken it up a bit. A dash more of salt and it's good to go! Pros: vegetarian healthy filling Read More
Rating: 5 stars
10/29/2011
YUM! Great recipe. I love saag paneer and this was a wonderful healthy alternative! Read More
Rating: 5 stars
10/29/2011
Amazing! This tasted pretty much like GREAT indian food! I had no problem with the yogurt and my husband adored this recipe. We only added red hot sauce because unlike indian food this was extremely mild. I highly recommend this recipe. Pros: Easy and delicious Read More
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