Creamy Tofu Saag Paneer

Spice up your life with this scrumptious vegetarian tofu dish! Spices like turmeric, ginger, and coriander are powerful antioxidants, antibacterial, and anti-inflammatory, enriching your dish and your health. Tofu is nutritious and packed with protein, and 2/3 cups of tofu can be part of a low FODMAP diet with IBS. Stick to the extra firm, because the high-water content of silken tofu makes it a high FODMAP food.1 Enjoy with a side of mashed curried sweet potatoes.

Makes: 6 servings
Prep time: 20 minutes
Cook time: 20 minutes

Ingredients for creamy tofu saag paneer

  • 1 lb spinach, rough chopped
  • 1 cup kale, rough chopped
  • ½ cup 2% Greek yogurt or lactose-free
  • 1 block extra-firm tofu.
  • 1.5 Tbsp canola oil (or other neutral veggie oil)
  • 1 medium onion, chopped
  • 1 Tbsp ginger, minced or grated
  • 2 garlic cloves, minced or grated
  • 2 Tbsp lemon juice
  • ¼ cup water
  • 1 small red bell pepper, diced
  • ½ teaspoon garam masala
  • ½ teaspoon turmeric
  • ½ teaspoon cumin
  • ½ teaspoon coriander
  • 1 tsp salt, ½ tsp black pepper
  • Optional basmati rice, for serving

Directions for creamy tofu saag paneer

  1. Drain and squeeze excess water from tofu. Place tofu in between clean kitchen towels and press down with a book to help speed up draining. Then cut into ½” cubes.
  2. In a large pot, heat oil over medium-high heat. Add garlic, onion, and ginger. Saute for 3 minutes.
  3. Stir in red bell pepper and ground spices. Saute until fragrant, about 30 seconds.
  4. Add lemon juice and water and stir.
  5. Fold in spinach and kale, and continue to cook until greens are wilted.
  6. Mix in Greek yogurt until fully incorporated.
  7. Turn off heat and transfer ½ of the mixture to a blender or bowl with an immersion blender. Puree until smooth. Return the puree back to the pot and mix back in over medium heat.
  8. Stir in the tofu chunks. Simmer on low for 10 minutes more.
  9. This can be served immediately, though resting for a few hours will bring out the optimal flavor.
  10. Serve over fluffy rice or grain of choice.

1. Iacovou M. Tofu & FODMAPs. A blog by Monash FODMAP | The experts in diet for IBS - Monash Fodmap. Published December 10, 2015. Accessed April 9, 2020.

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Nutrition facts

Per Serving

  • carbohydrates: 8g
  • fat: 8g
  • fiber: 3g
  • potassium: 633mg
  • protein: 12g
  • saturated fat: 1g
  • sodium: 460mg
Photograph by Melissa Halas. All rights reserved. Used with permission.

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