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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 294.1
  • Total Fat: 16.3 g
  • Cholesterol: 2.8 mg
  • Sodium: 1,897.4 mg
  • Total Carbs: 24.4 g
  • Dietary Fiber: 6.2 g
  • Protein: 20.2 g

View full nutritional breakdown of Palak Paneer calories by ingredient
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Palak Paneer

Submitted by: BRAINIAC


This Palak Paneer recipe replaces paneer with extra firm tofu and cream with non-fat yogurt. This Palak Paneer recipe replaces paneer with extra firm tofu and cream with non-fat yogurt.
Number of Servings: 4


    2 tablespoons vegetable oil
    1 tablespoon cumin
    1 tablespoon coriander
    2 medium onions, finely chopped
    2 tablespoons ginger root, finely chopped
    5 cloves garlic, minced
    1 1/2 cup canned diced tomatoes, crushed by hand
    1/2 cup water
    1 pound fresh baby spinach
    1 tablespoon salt
    6 oz. plain, low fat yogurt
    2 cardamom pods
    1 block extra firm tofu


Before beginning cooking, press excess water out of tofu by cutting it evenly widthwise and lengthwise. Place the four pieces of tofu on several layers of paper towels. Cover with more paper towels. Place a heavy pan on top of the tofu to press out excess water.

Heat vegetable oil over medium heat in a large stockpot or frying pan.

Add onions, garlic, and ginger. Stir thoroughly. Add cumin and coriander. Sauté, stirring frequently until mixture is browned and fragrant.

Carefully add tomatoes and stir.

Add water and salt.

Add spinach. Cover for a few minutes to wilt spinach completely. Uncover and stir thoroughly. Turn off heat.

Using a blender or food processor, puree spinach mixture. Be careful because it will be hot. Return to pot and return heat to medium.

Add yogurt for creaminess and mix thoroughly.

Taste Palak Paneer and add additional cumin, coriander, salt, etc. to taste.

Add cardamom pods and let simmer for 10 minutes, stirring frequently.

While Palak Paneer is simmering, cut tofu into half-inch blocks. Add tofu to the pot and mix to combine. Continue cooking until the tofu is warmed through.

Serve over your choice of rice with a side of naan and fresh mango.

Number of Servings: 4

Recipe submitted by SparkPeople user BRAINIAC.

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Member Ratings For This Recipe

  • Incredible!
    1 of 1 people found this review helpful
    I absolutely loved this recipe! It's so similar to the Palak Paneer I always order from my favourite Indian restaurant. I added 4 cardamom pods instead of two.
    Added bonus, it makes 4 very generous and satisfying servings, even without the rice. Definitely going to be a regular at my place! Yum! - 10/4/11

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  • O.K.
    1 of 2 people found this review helpful
    After reading all the great reviews I was hoping this would be just like the restaurant. Unfortunately, like most other Indian recipes I find online, this one was very disappointing. It was bland and had a very mild spice level. Granted it's healthy, but tastes nothing like the restaurant. - 6/7/10

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  • 1 of 1 people found this review helpful
    I didn't have cardamom or coriander, so instead added curry powder and cayenne. I also used frozen spinach. Still turned out great. Will definately make again. - 8/18/07

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  • O.K.
    0 of 2 people found this review helpful
    I would suggest adding a chili or two if you want to punch of the spice factor. I was so surprised to see a recipe for Palak Paneer on SP and then I saw it - this is not a true palak paneer (no paneer in the dish). This should be called Palak 'Tofu' - not palak paneer - that's false advertising. - 1/31/12

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  • very Yummy. The spices are amazingly close to our favorite restaurant. - 10/17/11

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  • Like Avensis, I thought it was rather mild. I used fresh ginger & that may have saved it; even so while waiting for my cardemom pods to simmer, I put in more coriander, salt, and a teaspoon of garam masala. Still not satisfied, I put in a teaspoon of Chinese garlic and chili sauce to pump it up. - 1/23/11

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  • yum - 9/14/10

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  • I was going to make a traditional recipe with the cheese and some cream. Then, I found this recipe online. Brainiac, you deserve your name! FABULOUS! I halved the salt, used fresh tomatoes and added one more tiny cardamon pod. Definately a keeper - THANKS! - 9/6/10

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  • I've made this twice in a week already! Only changes I made were decreasing the salt, adding a pinch of ground cardamom instead of the pods, and adding a little turmeric for color. HUGE portions; great bang for the calorie buck. Better the next day, too! - 1/23/10

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  • It totally fulfilled my craving for Indian and I didn't miss the paneer at all! Excellent! Thank you for sharing. - 10/6/09

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  • A quick and easy recipe. I would make it spicier next time. It made alot more than I expected. I served it with brown rice and mango as suggested - loved it with the mango. - 9/16/09

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  • Wow!! Absolutely delicious. This will be made frequently in our home! - 8/27/09

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  • I didn't even miss the Paneer!!! This was super yummy. We didn't have any crushed coriander, so I added some other spices - tumeric, cayenne pepper, paprika - we prefer spicier food anyway! Definitely will make again!!! Served with jasmine rice and garlic naan!!! - 7/28/09

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  • Incredible!
    0 of 1 people found this review helpful
    Looks like a keeper!! - 6/20/09

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  • Very Good
    0 of 2 people found this review helpful
    Very interesting recipe...I'm hoping to try it soon. - 6/20/09

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  • 0 of 1 people found this review helpful
    This looks good! I wonder if perhaps it's a little high in sodium content? The meal contains more sodium I consume in a single day. I think I may dice my own tomatoes to cut out the sodium contained in the can. I am looking forward to trying it out!! - 6/20/09

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  • so tasty! didn't expect it to make such a substantial meal with just these basic ingredients. I used 1/2 tbsp salt but I think it can go even lower. yum! - 2/5/09

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  • wow, I put this recipe into my favorites. Thank you very much. Very healthy and tasty. - 1/29/09

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  • Loved the recipe, however, are you sure you need 1 tablespoon of salt? You already have a lot of sodium in the canned tomatoes! I put in just 1/2 teaspoon, and it was delicious! It's a great recipe otherwise, thanks for sharing it! - 1/4/09

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  • I just made this last night and was pleasantly surprised! I was a little nervous about adding five cloves of garlic and held off, only adding three. However, I think I'll add all of them next time. Thanks for the recipe! - 12/4/08

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  • Very tasty! I did not put that much salt and was thinking only thing needed was some chilis - 2/4/08

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  • Amazing! I can't believe how good this is. Better than in the restaurant. It definitely was not bland; the recommended spices and amounts are perfect. I don't recommend substitutions for the spices; I think the cardamom pods were particularly key. I can really taste them. - 1/14/08

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  • Very Good
    0 of 1 people found this review helpful
    I liked this very much, my husband said it was just OK. I used low fat sour cream instead of yogurt, and I used curry rather than the cumin and corriander. - 9/21/07

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  • I just had this for dinner and will definitely make it again - DELICIOUS! Thanks for the recipe, Brainiac! - 8/21/07

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  • This does not have the strong, pungent flavor I have come to expect in palak paneer. Perhaps bumping up the spices a notch or two would make it closer to the real thing. It is very tasty, though, and good on brown rice. Very healthy, too! - 8/5/07

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