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. Source: EatingWell Magazine, March/April 2007

EatingWell Test Kitchen
Advertisement

Ingredients

Directions

  • 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.

    Advertisement
  • 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; 10.5 g total fat; 1.9 g saturated fat; 4 mg cholesterol; 582 mg sodium. 984 mg potassium; 13.9 g carbohydrates; 4.4 g fiber; 7 g sugar; 15.3 g protein; 10666 IU vitamin a iu; 35 mg vitamin c; 252 mcg folate; 439 mg calcium; 5 mg iron; 144 mg magnesium;

Reviews (17)

Read More Reviews
17 Ratings
  • 5 star values: 4
  • 4 star values: 10
  • 3 star values: 0
  • 2 star values: 2
  • 1 star values: 1
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
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: 4 stars
07/25/2012
The first time I made this I used a THICK nonfat Greek yogurt and it was Fantastic! The next time I used a thinner nonfat yogurt and it changed everything: made it runny and even the flavor seemed to change. Read More
Advertisement
Rating: 1 stars
06/30/2012
Just Not Good I'm in the minority of these reviews but I thought this was really bad. I love saag and like tofu but it had a weird consistency an off flavor and was just no good in any way shape or form. I hate wasting food but this was promptly pitched. We ended up going to an Indian restaurant and getting aloo saag. Pros: Nothing Cons: Weird tasting bland not creamy 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: 2 stars
11/07/2011
Not like the photo My yogurt disappeared. I stirred it in and a few minutes later my dish was soupy and wet and there was no yogurt - no creamy consistency at all. Just watery spinach and tofu. I realize this is not authentic Indian but it was bland. I doubled the spices. Pros: Healhty Cons: Weird consistency not creamy like the photo bland Read More
Advertisement
Rating: 4 stars
10/30/2011
This is soooo great! It was great yesterday warm and great again today cold! Thank you! Read More
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: 4 stars
10/29/2011
This was delicious and fast and you could practically feel the nutrients soaking into your body. It probably isn't the most authentic Indian food in the world but it was a quick delicious healthy week night meal. Read More
Rating: 4 stars
10/29/2011
We loved this recipe but our yogurt curdled as soon as it was mixed int the spinach/tofu mixture. It tasted fine but looked like scrambled eggs and wasn't creamy. Do you have any suggestions? We used fat-free yogurt made at home from organic milk. Read More
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: 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
Rating: 4 stars
10/29/2011
Really tasty Indian food! This was a really quick and easy vegetarian meal. And pretty authentic for Indian food! I added some more Indian spices like curry powder Garam Masala chile powder and a dash of cinnamon and made a bit more sauce for plenty of leftovers over some brown rice. Really yummy! Pros: Easy full-of flavor yet light meal Cons: Not a ton of sauce Read More
Rating: 4 stars
10/29/2011
A Tasty Dish Just made this and eating it right now. Yummy. Better to light a candle than to curse the darkness or so I believe. Therefore: To prevent yogurt from curdling in curries add only a tablespoon at a time and stir it in gently and fully before adding the next tablespoon. In this recipe it would be better to incorporate the yogurt before adding the tofu to prevent damaging your cubes. Curry Powder yes indeed no self respecting curry chef will have any such thing in their cupboard. I used 2 tsp cumin 2 tsp coriander 1/4 tsp turmeric 1/8 tsp cayenne and topped it after with 1/4 tsp garam masala. You could tone it down a bit but why? You're making curry. The recipe will benefit from a bit of coconut milk no more than a half cup would add the proper creamy texture. Oil/Nonstick Pan: you can cut the oil by 3/4 by using Pam or oil sprayed with a spritzer and a well seasoned black iron pan. More authentic to use black iron. Of course in India it would have more oil but you don't need to if you've seasoned your pan well. Salt: The dish tastes wonderful without any added salt. Give it a try; your body will be pleased. Been to the subcontinent several times and eaten more than my share of paneer saag and curry. This is a good recipe Pros: Good use of Tofu 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
10/29/2011
Tasty and filling This was a really great way to use tofu and was nice and flavorful. I found myself to be quite full. Read More
Rating: 5 stars
10/29/2011
YUM! Great recipe. I love saag paneer and this was a wonderful healthy alternative! Read More