Saag Tofu: A Plant-Powered Spin on Saag Paneer to Celebrate Soy Foods Month

Saag paneer (also known as palak paneer) has always been one of my favorite Indian dishes.  When I traveled to India to visit my husband’s family, the wonderful cooks there asked us  what we wanted to eat. My first choice was a no-brainer: saag paneer! It’s also the Indian  recipe I make most often at home, along with dal, butter chicken, and tikka masala.   

For Soy Foods Month, I’ve partnered with U.S. Soy to bring you a vegan and dairy-free spin  on this dish, replacing the Indian cheese paneer with extra-firm tofu. Since paneer doesn’t  melt during cooking, tofu works perfectly. 

Tofu, made from soybeans, is a high-quality and sustainably-grown protein, and super firm tofu  packs about 14 grams per 3-ounce serving [1]. It’s also naturally low in saturated fat and higher  in monounsaturated and polyunsaturated fats, which can support heart health. Research suggests that eating soy foods may lower the risk of coronary heart disease along with other  diseases including breast and prostate cancers [2].  

Using light coconut milk instead of cream or yogurt keeps this dish dairy-free and lower in  saturated fat. If you prefer a richer taste, you can use regular coconut milk but keep in mind it  has about double the saturated fat—so if you’re trying to manage your cholesterol, remember  that reducing saturated fat intake may help maintain healthier levels [3].  

Because convenience is key in my kitchen, I use frozen chopped spinach–which saves a ton of  prep time. Plus it lasts in the freezer practically forever. You can definitely blend up the spinach  with a food processor or immersion blender to make it smoother, but I like leaving a bit of texture  (and saving dishes!).  

Indian cooking can be intimidating, but this recipe uses just three spices that can be found in  most grocery stores along with other accessible ingredients and relatively simple steps.  

Serve this saag tofu with brown basmati rice or whole wheat roti for added fiber and  carbohydrates (which provide glucose for our brains and muscles!). If white basmati rice is what  you have on hand—or what you prefer—go for it! I hope you enjoy this comforting, nutritious  dish as much as my family does.

This post has been sponsored by US Soy.

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Saag Tofu

Yield: 4

Author: Rachelle Mallik

Prep time: 10 MinCook time: 30 MinInactive time: 30 MinTotal time: 1 H & 10 M

A Plant-Powered Spin on Saag Paneer to Celebrate Soy Foods Month

Ingredients

• 16 ounces (450g) extra or super firm tofu (water drained and pressed)
• 1 Tbsp garlic-infused oil
• 1 1⁄2 tsp ground turmeric, divided
• 2 1⁄2 tsp garam masala, divided
• 1 tsp fine salt, divided (or more to taste)
• 1 Tbsp soybean (vegetable) oil, or any neutral flavored cooking oil
• 2 tsp ground cumin
• 1⁄2 cup yellow onion, diced
• 1 tsp grated fresh ginger
• 1 green chili or jalapeño pepper, finely chopped (optional)
• 16 ounces (450g) frozen chopped spinach
• 1 1⁄2 cups reduced-fat or “light” coconut milk

Instructions

1. Pat tofu dry with a clean kitchen towel or paper towels and cut into 1-inch cubes.
2. Toss cubed tofu with garlic-infused oil, 1⁄2 tsp each turmeric, garam masala and salt in a large bowl until coated. Let marinate in the fridge for at least 30 minutes up to overnight. (The longer it marinates, the better!)
3. Heat a wide, heavy bottomed pan over medium heat, then add cooking oil and remaining spices - turmeric, garam masala and cumin. Cook for about 30 seconds until spices are fragrant but not burnt. Then stir in onions and ginger and cook for 5 minutes, stirring occasionally, until the onions are softened. (If the pan seems dry during cooking, add a little water, 1 tablespoon or so at a time.)
4. Stir in frozen chopped spinach and sprinkle with salt, about 1/2 tsp. Cook for about 5 minutes uncovered, stirring occasionally, until thawed and liquid starts to evaporate.
5. Stir in light coconut milk. Bring to a simmer then reduce heat to low and cover. Cook for about 20 minutes.
6. While spinach is cooking, preheat the air fryer or convection oven to 375 degrees F. Spread marinated tofu on the air fryer rack, allowing space between cubes to allow for better air flow and crispiness. Cook until crispy on the edges, about 15 minutes. Remove and add to spinach.
7. Serve immediately. Garnish with fresh cilantro if desired.

Notes

Pressing Tofu: If you can’t find super-firm or ready-to-cook tofu, buy extra-firm tofu packed in water. Drain the liquid, wrap the tofu in a clean kitchen towel, and place something heavy (like a cast iron pan) on top for about 15 minutes to press out the excess moisture.

Replacing Garam Masala: If you don’t have garam masala, substitute a blend of equal parts ground black pepper, cumin, coriander, and cardamom. (If you’re out of cardamom, cinnamon works too!)

Replacing Garlic-Infused Oil: If you don’t have garlic-infused oil, you can swap in garlic powder for marinating the tofu. A half teaspoon should do the trick.

Alternative to Air-Frying: Instead of using an air fryer, you can bake the tofu with a convection setting or pan-fry it.

Nutrition Facts

Calories

221

Fat

15.8 g

Sat. Fat

3.2 g

Carbs

10.5 g

Fiber

3.5 g

Sugar

1.9 g

Protein

15.1 g

Sodium

689 mg

Cholesterol

0 mg

Calcium

315 mg

Iron

6 mg

Vitamin D

0 µg

Potassium

827 mg

The nutrition information provided for this recipe is an estimate and may vary based on factors such as the accuracy of ingredient measurements, specific brands used, and the source of nutrition data. This information is for general reference only and should not be considered a substitute for professional dietary advice.

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Sources  

1. Nutrition information from different tofu products: https://www.nasoya.com/products/sf-vp/; https://wildwoodfoods.com/products/wildwood organic-sproutofu-high-protein-tofu/; https://www.hodofoods.com/product-details/organic extra-firm-tofu; https://www.target.com/p/organic-super-firm-vegan-plant-based-gluten-free tofu-14oz-good-38-gather-8482/-/A-90180214

2. Messina, Mark. “Soy and Health Update: Evaluation of the Clinical and Epidemiologic  Literature.” Nutrients vol. 8,12 754. 24 Nov. 2016, doi:10.3390/nu8120754  

3. Saturated Fat. The American Heart Association. Last Reviewed: Aug 23, 2024. Accessed  8 Jan 2025 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated fats