Sunday, March 25, 2012

Meatless Monday Recipe-Saag Paneer

Saag Paneer
Vegan; 30 minutes

The sauce for saag paneer, an Indian dish of spinach and cheese, is usually made with lots of butter (ghee) and milk. Here, tofu, soy milk, and soy yogurt make the dish lighter, higher in essential fatty acids, and just as delicious as the original

So, I made this the other night, and needed to add more curry at the end. I zested the ginger to release more of the flavor. While cooking the tofu, I used canola oil and added two green chile peppers. For the most flavor, however to make the dish less spicy use one or half....
Ingredient List

Serves 4
8 oz. extra-firm tofu, cubed
1 Tbs. canola oil
1 medium onion, chopped (1 1/2 cups)
2 cloves garlic, minced (2 tsp.)
2 tsp. curry powder
3/4 tsp. grated fresh ginger
1 10-oz. pkg. frozen leaf spinach, thawed and drained (I used fresh-1 pound)
1/2 cup DHA-fortified plain soy yogurt
1/4 cup DHA-fortified plain soy milk, optional (I used hemp milk)

1. Coat skillet with cooking spray, and heat over medium-high heat. Add tofu cubes, and cook 2 to 3 minutes, or until browned. Transfer to plate, and set aside.

2. Wipe out skillet, add oil, and heat over medium heat. Add onion, and sauté 3 to 4 minutes, or until beginning to brown. Stir in garlic, curry powder, 
and ginger, and sauté 1 minute, or until curry powder darkens. Add spinach and 2 Tbs. water, and cook 1 minute, or until most of water has evaporated. Remove from heat, and stir in yogurt and soy milk, if using, or 1/4 cup water. Fold in tofu cubes.
Nutritional Information

Per 1-cup serving: Calories: 157, Protein: 10g, Total fat: 8g, Saturated fat: <1g, Carbs: 14g, Cholesterol: mg, Sodium: 62mg, Fiber: 4g, Sugars: 5g

Found: Vegetarain Times

1 comment:

  1. Well, I love Saag Paneer. I think oil should be less these dishes so that will make them healthy food. Awesome recipe has been shared.