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.
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.
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.
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.
Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Stir in the garlic, ginger, and green chili and cook for an additional 2 minutes until fragrant.
Add the spinach, kale, and fenugreek leaves to the skillet. Cook, stirring occasionally, until the greens wilt down thoroughly, about 10 minutes.
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.
Return the pureed greens back to the skillet on low heat. Add the yogurt and stir well to combine.
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.
Finish by stirring in the lemon juice. Adjust seasoning as desired.
Serve warm, with brown rice or whole-grain naan for a complete meal.
Serving size | 978.3 grams (978.3g) |
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Amount per serving | % Daily Value* |
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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% |
Source of Calories