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–+ servings
low FODMAP vegan saag paneer (spinach tofu curry)
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5 from 1 vote

Low FODMAP Vegan Saag Paneer

A delicious and flavourful spinach tofu curry that's quick and easy to make.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Dinner, Main Course
Cuisine: Indian
Keyword: Gluten Free, Low FODMAP, Vegan, Vegetarian
Servings: 4 servings

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.