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Saag Tofu

  • 30 m
  • 30 m
EatingWell Test Kitchen
“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.”


    • 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


  • 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.
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