Heart-Healthy Saag Paneer
Elevate your weeknight dinner with this heart-healthy twist on a classic Saag Paneer! This "Heart-Healthy Saag Paneer" swaps traditional paneer for protein-packed firm tofu and trades heavy cream for a touch of low-fat yogurt, making it a lighter yet equally indulgent option. Packed with nutrient-dense spinach, kale, and fenugreek leaves, this vibrant dish is brimming with iron, fiber, and antioxidants. Aromatic spices like cumin, turmeric, and garam masala create a comforting flavor profile, while a splash of lemon juice adds a refreshing tang. Simple to prepare in just about an hour, it’s a plant-powered, vegetarian-friendly meal perfect for pairing with brown rice or whole-grain naan for a wholesome feast. Whether you're focusing on heart health or just looking for a nutritious and flavorful recipe, this dish is sure to satisfy.
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Recipe Information
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
Instructions
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.
Nutrition Facts
Calories |
756 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.1 g | 59% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 2878 mg | 125% | |
| Total Carbohydrate | 49.5 g | 18% | |
| Dietary Fiber | 19.3 g | 69% | |
| Total Sugars | 16.5 g | ||
| Protein | 46.5 g | 93% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1118 mg | 86% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 3475 mg | 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.
