This low FODMAP vegan saag paneer (spinach tofu curry) is delicious and flavourful. I really miss the amazing Indian curries from the UK so I have tried to recreate some of my favourite dishes without the FODMAPs. I have borrowed the tofu paneer from my Tofu Paneer Tikka Masala recipe.
This is a great weeknight dinner as it uses few ingredients and short cooking times. A food processor, soup or standing blender is needed to make the sauce.
The tofu acts as a perfect light substitute for the more traditional paneer. Tofu usually needs pre-pressing but some newer brands (particularly in the UK) don’t require this step. You can also add or substitute chickpeas/garbanzo beans for protein (good for the reintroduction phase).
The low FODMAP vegan saag paneer is packed with spinach, so it is a great healthy alternative to creamier Indian curries. I prefer to use fresh spinach here but frozen can work too. Inspiration for this adaptation came from this Pinch of Yum recipe.
Low FODMAP Vegan Saag Paneer
Equipment
- Blender/food processor
- Large frying pan/skillet
Ingredients
Tofu Paneer
- 400 g (1 pack) extra-firm tofu (pre-pressed if required, sub. regular paneer if desired)
- 1 tbsp onion oil (I use Fody's shallot oil, sub. garlic oil if needed)
- 1 tsp turmeric
- Sprinkling of salt
Sauce
- 1 tbsp onion oil (sub. garlic oil if needed)
- 1 tbsp garlic oil
- 1 chilli pepper (e.g., jalepeño, add more to taste)
- 1 tsp cumin seeds
- 1 tsp garam masala
- 1 tsp ground coriander
- 1 tsp fresh ginger (finely chopped, sub. ½ tsp ground ginger)
- ½ tsp fenugreek (optional)
- 400 g can of tinned tomatoes (<100 g/½ cup pp is low FODMAP in fructose)
- 450 g fresh spinach (sub. frozen spinach)
- 120 g (½ cup) plain coconut yoghurt (minimal ingredient unsweetened yoghurt)
- 1 tbsp maple syrup
- Salt & pepper to taste
Options to Serve
- Rice, gluten-free naan/flatbread/poppadoms
- Coconut yoghurt
- Mango chutney (small portions with no high FODMAP ingredients are fine)
- Small handful fresh coriander/cilantro
- Lime wedge
Instructions
- Chop tofu into 1 inch/2.5 cm chunks. Fry the cubes (in batches if needed) in a large skillet in the onion oil and sprinkling of salt. Toss frequently until brown on all sides, for ~10 minutes. Sprinkle with turmeric, fully coat then set on some paper towels to cool and crisp.
- For the sauce, heat the garlic and onion oil in a large frying pan on medium heat. Dice the chilli and add to the pan. Add the spices and heat until fragrant (~2 mins), being careful not to burn.
- Add the tinned tomatoes and cook down (~5 mins). If using fresh spinach, microwave/steam until fully wilted (~3 mins). Add the spinach to the tomatoes and saute for a few minutes.
- Blend the tomato and spinach mixture until smooth (in batches if needed) and return to the pan. Add the tofu, coconut yoghurt, maple syrup, salt and pepper to taste. Cook down for ~10 minutes on medium-low heat to blend flavours.
- Heat any sides and serve with rice/flatbreads, yoghurt, chutney and top with fresh coriander and lime wedge.
