Saag Tofu

Saag Tofu

16 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

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 14-ounce package water-packed firm tofu, drained
  • 4 teaspoons canola oil, divided
  • 3/4 teaspoon salt, divided
  • 1 onion, sliced 1/4 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
  • 1 1/2 teaspoons curry powder
  • 1/4 teaspoon ground cumin

Preparation

  • 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 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.

Nutrition information

  • Serving size: about 1 1/4 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; 10666 IU vitamin A; 35 mg vitamin C; 439 mg calcium; 5 mg iron; 582 mg sodium; 984 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 low-fat milk, 2 vegetable,1 medium-fat meat, 1 fat

Reviews 16

August 14, 2012
profile image
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
profile image
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
profile image
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
profile image
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
profile image
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
profile image
By: chandvakil
YUM! Great recipe. I love saag paneer, and this was a wonderful healthy alternative!
May 20, 2011
profile image
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
profile image
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
February 16, 2011
profile image
By: montymahan
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