Palak ka saag with tofu is the healthier version of palak paneer. We slice the calories dramatically by adding oats to the spinach puree instead of heavy cream, and then using tofu instead of paneer.
Oats and greens are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium, magnesium and a host of phytochemicals. Tofu is lower in fat content and calories than paneer and therefore makes an excellent replacement of paneer without compromising on taste or texture.
Prep time : 10 mins
Cooking time : 25 mins
Recommended portion Size : 1serve
|Spinach Leaves||250g, 1 big bunch|
|Fenugreek leaves||20g, 4 tbsp.|
|Ginger||8g , 1 inch piece|
|oil||20g, 4 tsp.|
|Red Chili Powder||1g- 1/3 tsp.|
|Garam Masala||1g- 1/3 tsp.|
|cumin seeds||1g, ½ tsp.|
Steam the tofu for a min or 2.
In the same pan heat a tsp of oil. Add green chillies, spinach, fenugreek leaves and saute for just 2 to 3 mins on a medium heat.
The greens will release its water. At this stage add oats and cook it for sometime. Add water if needed. Take this mix off heat and set it aside to cool.
Once cool grind this mix to a smooth puree.
Heat remaining oil in the pan, add cumin seeds when they begin to splutter add onions until translucent. Then add finely chopped garlic and ginger. Sauté till it’s cooked well.
Add the spinach paste into the pan and sauté for 2 min.
Put coriander powder, red chili powder and garam masala. . Sauté until the mixture leaves the sides of the pan.
Did you know? Just like allium cousins, onions and garlic, you should let them sit for at least 5 minutes after cutting and before cooking to enhance their health-promoting qualities.
Add water and let it cook until the mixture thickens. Add the tofu and mix. Serve hot with steamed rice or rotis.
Nutritive value/ serve
|( kcal)||(G)||(G)||(G)||(mg)||Fiber, g|
1) Vegetable Au Gratin
2) Aaloo bina tikki
3) Paneer stuffed palak parantha