Saag Tofu

Saag Tofu

17 Reviews
From: EatingWell Magazine, March/April 2007

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.

Ingredients 4 servings

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  • 1 14-ounce package water-packed firm tofu, drained
  • 4 teaspoons canola oil, divided
  • ¾ teaspoon salt, divided
  • 1 onion, sliced ¼ 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
  • 1½ teaspoons curry powder
  • ¼ teaspoon ground cumin


  • Active

  • Ready In

  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 ¼ 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 ½ teaspoon salt in a small bowl. Add to the pan along with the tofu and cook until heated through, about 2 minutes.

Nutrition information

  • Serving size: about 1¼ cups
  • Per serving: 194 calories; 11 g fat(2 g sat); 4 g fiber; 14 g carbohydrates; 15 g protein; 252 mcg folate; 4 mg cholesterol; 7 g sugars; 0 g added sugars; 10,666 IU vitamin A; 35 mg vitamin C; 439 mg calcium; 5 mg iron; 582 mg sodium; 984 mg potassium
  • Nutrition Bonus: Vitamin A (213% daily value), Folate (63% dv), Vitamin C (58% dv), Calcium (44% dv), Iron (28% dv)
  • Carbohydrate Servings: 1
  • Exchanges: ½ low-fat milk, 2 vegetable,1 medium-fat meat, 1 fat

Reviews 17

April 03, 2018
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By: LisaC
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
August 14, 2012
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By: EatingWell User
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
July 25, 2012
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By: EatingWell User
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.
June 30, 2012
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By: EatingWell User
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
May 11, 2012
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By: EatingWell User
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.
November 07, 2011
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By: EatingWell User
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
August 16, 2011
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By: chandvakil
YUM! Great recipe. I love saag paneer, and this was a wonderful healthy alternative!
May 20, 2011
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By: angietwn
Tasty and filling This was a really great way to use tofu and was nice and flavorful. I found myself to be quite full.
March 25, 2011
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By: sarah.raevyn
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
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