Saag Tofu (Indian Tofu With Spinach)

May 25, 2023May 25, 20230 3
Indian-inspired Saag Tofu recipe for a healthy meal option
in Vegetarian

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1 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 garlic cloves , finely chopped
1 teaspoon freshly grated gingerroot
1 teaspoon mustard seeds
1 lb Baby Spinach
1 cup low-fat yogurt or 1 cup nonfat plain yogurt
1 1/2 teaspoons curry powder
1/4 teaspoon ground cumin

Nutrision Information

Servings Per Recipe
4
Calories
230
Sugar
8g
Fat
13g
Saag Tofu is an Indian-inspired dish that combines two healthy ingredients; tofu and spinach. It is a vegetarian recipe that is perfect for those trying to eat plant-based meals and looking for new ways to prepare tofu. The dish is seasoned with mustard seeds, garlic and ginger, creating a flavorful and savory blend of spices. The spinach provides a fresh and subtle earthy taste, while the tofu adds a protein-packed component to the dish. Serve it hot with rice or naan bread for a filling and satisfying meal.

Instructions

1.Cut the tofu into cubes, and heat 2 teaspoons of canola oil in a large skillet over medium heat. Add the tofu, sprinkle with 1/4 teaspoon salt, and cook until lightly browned on all sides, stirring occasionally.
2.Remove the tofu from the skillet and set aside. Add the remaining 2 teaspoons of oil to the same skillet, and sauté the onion for 5 minutes over medium heat, stirring occasionally.
3.Add the garlic, ginger, mustard seeds, curry powder and cumin to the skillet and sauté for another minute, stirring frequently.
4.Gradually add in the baby spinach to the skillet, stirring until wilted. Add the yogurt and remaining salt to the skillet, stirring for about 5 minutes until it is heated through.
5.Add the tofu back to the skillet and toss gently to coat. Serve hot with rice or naan bread.

PROS

This Saag Tofu recipe is packed with plant-based protein, fiber and healthy nutrients.
It is a healthy and delicious meat-free option to add to your weekly meal plan.

CONS

Some people may be sensitive to the tofu or spinach, and it may cause digestive discomfort if consumed in large quantities.

This recipe is somewhat time-consuming to prepare and requires multiple steps.

HEALTH & BENEFITS

Tofu is rich in protein, iron, and calcium which support muscle growth, energy levels and bone health.
Spinach is packed with vitamins A, C, and K, as well as folate and iron which improve digestion, boost the immune system, and help with blood clotting.

Print

Leave a Reply

Your email address will not be published.