Saag Tofu (Tofu Simmered in Spiced Mustard & Spinach Leaves)
Servings: 4
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Total Time: 60 minutes
This hearty and flavorful Saag Tofu recipe brings a delicious twist to the traditional Saag dish by replacing the usual meats with tofu, making it a rich vegetarian alternative. With the goodness of mustard greens and spinach, simmered in a spiced mustard and tomato base, it’s a perfect comfort food for lunch or dinner.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Tofu (cut into cubes) | 250 grams |
| Spinach leaves (Palak) | 300 grams |
| Mustard greens | 300 grams |
| Fresh ginger | 2-inch piece |
| Green chilies (chopped) | 4 |
| Homemade tomato puree | 1/4 cup |
| Garlic (minced) | 8 cloves |
| Cumin seeds (Jeera) | 1 teaspoon |
| Asafoetida (Hing) | A pinch |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Garam masala powder | 1 teaspoon |
| Salt | To taste |
| Makki Ka Atta (Yellow Cornmeal) | 2 tablespoons |
| Dry red chilies | 3 |
| Sunflower oil | 1 teaspoon |
| Ghee | 1 teaspoon |
| Water | As required |
Instructions:
-
Prepare the Greens:
- Wash the spinach and mustard greens thoroughly under cold water to remove any dirt or impurities.
- Finely chop the greens before steaming. You can either steam them for about 4 to 5 minutes or pressure cook them for 2 whistles. If using a pressure cooker, immediately release the pressure by running cold water over the cooker to preserve the vibrant green color of the leaves.
- Once cooked, allow the greens to cool for a few minutes.
- After cooling, blend the steamed spinach and mustard greens into a smooth puree using a blender. Set aside.
-
Fry the Tofu:
- Heat a teaspoon of sunflower oil in a heavy-bottomed pan over medium heat.
- Add the diced tofu to the pan and sauté it until golden brown and crispy on all sides. Once done, remove the tofu from the pan and set it aside in a bowl.
-
Prepare the Saag Masala:
- In the same pan, add 1 teaspoon of ghee and heat it over medium heat.
- Add the dry red chilies and cumin seeds, allowing them to crackle and roast for a few seconds. This releases their aromatic flavors.
- Next, add the pinch of asafoetida, minced garlic, and chopped green chilies. Stir well for a few seconds, allowing the garlic to release its fragrance.
- Add the tomato puree, turmeric powder, and garam masala powder to the pan. Mix well and let the saag masala come to a brisk boil.
-
Simmer the Saag Tofu:
- Once the masala is boiling, add the pureed greens (saag) to the pan. Stir it in thoroughly.
- Add the yellow cornmeal (makki ka atta) and the pan-fried tofu cubes. Mix gently.
- Season with salt to taste and stir everything together.
- Allow the mixture to simmer for about 5 minutes on low heat. This will help the tofu absorb the spices and the saag mixture to thicken.
-
Adjust and Serve:
- Taste the dish and adjust the seasoning or spice level as desired by adding more salt or chili.
- Once the saag tofu has thickened to your liking, turn off the heat and transfer the dish to a serving bowl.
Serving Suggestions:
Serve your Saag Tofu hot, accompanied by pickle onions and freshly made Tawa Paratha or Makki Roti for a complete and satisfying meal. This flavorful and nutritious dish pairs wonderfully with a side of steamed rice as well, making it a perfect choice for both lunch and dinner.
Nutritional Information (per serving):
| Nutrient | Value |
|---|---|
| Calories | 180 kcal |
| Protein | 12g |
| Carbohydrates | 18g |
| Fat | 10g |
| Fiber | 4g |
| Sodium | 400mg |
| Vitamin A | 35% DV |
| Vitamin C | 45% DV |
| Calcium | 15% DV |
| Iron | 20% DV |
This Saag Tofu is a perfect blend of nutrition and flavor, offering the earthy and slightly bitter taste of mustard greens, balanced with the mildness of tofu. The spices add depth and warmth, making it an unforgettable dish that is both filling and healthy. Whether you are looking for a vegetarian main dish or a new way to enjoy tofu, this recipe is a must-try.
