Healthy Saag Tofu – A Flavorful Vegan Spinach & Mustard Greens Curry

Saag Tofu Recipe – A Nutritious Twist on the Classic Saag Paneer

Saag Tofu is a delightful, high-protein vegetarian dish that offers a healthy alternative to the traditional Saag Paneer. Made with fresh mustard greens and spinach, this flavorful curry brings a rich, comforting taste to the table. It’s a perfect recipe to serve at wintertime family gatherings or house parties, ensuring a nutritious yet satisfying meal. The tofu replaces the paneer, adding a plant-based protein option for those who prefer a vegan or vegetarian diet. Let’s dive into the recipe and learn how to make this aromatic, healthy Saag Tofu.

Ingredients for Saag Tofu

Here’s what you’ll need for this delicious dish:

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Instructions:

1. Prepare the Greens:

   • Begin by thoroughly washing the spinach and mustard greens to remove any dirt. Once clean, chop them into manageable pieces. Steam these greens for about 5 minutes to soften them.
   • After steaming, let them cool for a bit before transferring them to a blender. Puree the greens together to form a smooth paste.

2. Cook the Tofu:

   • Heat 1 teaspoon of oil in a large pan. Add the diced tofu pieces and sauté them until they turn light brown and crispy on all sides. Once cooked, remove the tofu from the pan and set it aside.

3. Prepare the Base:

   • In the same pan, add 1 teaspoon of ghee. Once it melts, toss in the dried red chilies and cumin seeds. Let them cook for about 15 seconds to release their flavors.
   • Add a pinch of asafoetida, followed by the crushed garlic and chopped green chilies. Cook everything together for about 1 minute, allowing the garlic to soften and the flavors to meld together.

4. Make the Saag Gravy:

   • Stir in the tomato puree, turmeric powder, and garam masala powder. Allow the mixture to come to a boil, giving the spices time to blend and infuse their aroma into the gravy.
   • Once the mixture starts to boil, add the spinach and mustard greens puree along with the corn flour. Stir well, ensuring that the puree combines smoothly with the rest of the ingredients.

5. Simmer and Combine:

   • Season the curry with salt to taste. Let the curry cook for another 5 minutes, allowing the flavors to intensify and the gravy to thicken slightly.

6. Final Touch:

   • Once the curry has reached your desired consistency, add the cooked tofu back into the pan. Stir gently to coat the tofu pieces in the flavorful gravy.
   • Cook for a further 2-3 minutes, then remove the pan from heat.

Serving Suggestion:

Serve this hearty Saag Tofu with freshly made Makki ki Roti (cornflat bread) and a side of Burani Raita for a complete North Indian meal. The soft roti pairs beautifully with the creamy saag, while the raita adds a refreshing contrast to the rich flavors.

Tips for Best Results:

• Tofu Tips: To get a crisp texture, ensure the tofu is cooked until golden brown. For extra flavor, you can even lightly marinate the tofu before cooking it.
• Flavor Adjustments: If you prefer a spicier kick, add extra green chilies or a dash of chili powder to the saag.
• Vegan Option: This dish is naturally vegan-friendly, with tofu replacing the traditional paneer.

Nutritional Benefits:

Saag Tofu offers a wonderful combination of protein, iron, and other essential nutrients. The tofu is a great source of plant-based protein, while the spinach and mustard greens are packed with iron and vitamins. Together, they make for a hearty, nutritious meal, especially during the colder months when you need something warming and fulfilling.

Enjoy this traditional North Indian-inspired Saag Tofu as a wholesome lunch, dinner, or whenever you’re craving something healthy and comforting.