Nutrition Facts for Heart-healthy saag paneer

Heart-Healthy Saag Paneer

Discover a nourishing twist on a classic favorite with this Heart-Healthy Saag Paneer recipe! Perfect for anyone seeking a flavorful, nutrient-packed meal, this dish swaps traditional paneer for golden, pan-fried tofu, making it a lighter, protein-rich alternative. A vibrant medley of spinach, kale, and fenugreek leaves creates the dish’s silky, aromatic base, enhanced by warming spices like cumin, turmeric, and garam masala. With the creamy tang of low-fat yogurt and a zesty splash of lemon juice, this vegetarian delight is perfect served over brown rice or paired with whole-grain naan. Ready in just an hour, it’s a wholesome, delicious way to enjoy Indian-inspired cuisine while prioritizing heart health.

Nutriscore Rating: 82/100
Want to add this food to your meal log?
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Image of Heart-Healthy Saag Paneer
Prep Time:20 mins
Cook Time:40 mins
Total Time:60 mins
Servings: 4

Ingredients

  • 250 grams Firm tofu
  • 2 tablespoons Olive oil
  • 1 medium, finely chopped Onion
  • 3 cloves, minced Garlic
  • 1 tablespoon, grated Ginger
  • 300 grams Spinach
  • 100 grams Kale
  • 50 grams Fenugreek leaves
  • 1 small, chopped Green chili
  • 1 teaspoon Cumin seeds
  • 1 teaspoon Turmeric powder
  • 1 teaspoon Coriander powder
  • 0.5 teaspoon Garam masala
  • 3 tablespoons Low-fat plain yogurt
  • 1 teaspoon Salt
  • 1 tablespoon Lemon juice

Directions

Step 1

Begin by pressing the tofu to remove excess water: wrap it in a clean kitchen towel and place a heavy object on top. Let it press for about 15 minutes.

Step 2

Slice the tofu into bite-sized cubes. In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat. Add the tofu cubes and cook until they are golden brown on all sides. Remove from the pan and set aside.

Step 3

In the same skillet, add another tablespoon of olive oil over medium heat. Add cumin seeds and allow them to sizzle for a few seconds.

Step 4

Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 5

Stir in the garlic, ginger, and green chili and cook for an additional 2 minutes until fragrant.

Step 6

Add the spinach, kale, and fenugreek leaves to the skillet. Cook, stirring occasionally, until the greens wilt down thoroughly, about 10 minutes.

Step 7

Remove the skillet from the heat. Allow the mixture to cool slightly, then transfer it to a blender. Add the turmeric, coriander powder, and a little water if necessary. Blend until you achieve a smooth puree.

Step 8

Return the pureed greens back to the skillet on low heat. Add the yogurt and stir well to combine.

Step 9

Mix in the garam masala, salt, and the cooked tofu cubes. Cook for another 5-7 minutes to allow the tofu to absorb the flavors.

Step 10

Finish by stirring in the lemon juice. Adjust seasoning as desired.

Step 11

Serve warm, with brown rice or whole-grain naan for a complete meal.

Nutrition Facts

Serving size 978.3 grams (978.3g)
Amount per serving % Daily Value*
Calories 756
Total Fat 46.10g 59%
Saturated Fat 6.90g 35%
Polyunsaturated Fat 3.80g
Cholesterol 3mg 1%
Sodium 2878mg 125%
Total Carbohydrate 49.50g 18%
Dietary Fiber 19.30g 69%
Total Sugars 16.50g
Protein 46.50g 93%
Vitamin D 23IU 117%
Calcium 1118mg 86%
Iron 15mg 85%
Potassium 3475mg 74%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.9%
Protein: 23.3%
Carbs: 24.8%