Heart-Healthy Paneer Palak
Indulge in the wholesome goodness of our Heart-Healthy Paneer Palak, a lighter take on the classic Indian favorite. This recipe features low-fat paneer cubes nestled in a vibrant and creamy spinach gravy, delivering rich flavor without the guilt. Blanching the fresh spinach preserves its nutrients and vibrant green color, while the aromatic blend of garlic, ginger, cumin, and garam masala adds depth and warmth to the dish. Finished with a refreshing squeeze of lemon, this nutrient-packed meal is low in fat and high in flavor, making it a perfect choice for health-conscious foodies. Pair it with whole wheat roti or steamed brown rice for a complete, fiber-rich meal that’s both satisfying and heart-friendly.
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Recipe Information
Ingredients
- 250 grams low-fat paneer
- 500 grams fresh spinach
- 1 medium onion
- 1 medium tomato
- 3 cloves garlic
- 1 inch ginger
- 1 green chili
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 0.5 teaspoon salt
- 2 tablespoons olive oil
- 0.25 cup water
- 1 tablespoon lemon juice
Instructions
Rinse the spinach leaves thoroughly under running water. Boil water in a large pot, blanch the spinach for 2-3 minutes, then remove and plunge into ice-cold water to preserve its bright green color. Drain and set aside.
Chop the onion, tomato, green chili, and ginger finely. Crush the garlic cloves.
Cut the low-fat paneer into medium-sized cubes and set aside.
In a blender, puree the blanched spinach along with the green chili to a smooth paste. Add a little water if needed to aid blending.
Heat olive oil in a non-stick pan over medium heat. Add cumin seeds and let them splutter.
Add the chopped onions and sauté until they turn translucent.
Stir in the crushed garlic and ginger, and continue to sauté for another minute until fragrant.
Add the chopped tomato, turmeric powder, and coriander powder. Cook until the tomatoes become soft and oil starts to separate from the mixture.
Pour the spinach puree into the pan, mix well, and let it cook for about 5 minutes on medium heat.
Gently add the paneer cubes to the spinach mixture, ensuring they are well integrated into the sauce.
Add water to achieve the desired consistency, stir in salt, and let simmer for an additional 5 minutes.
Finish with garam masala, stirring it in for the last minute of cooking.
Remove from heat and add lemon juice to enhance the dish’s flavors.
Serve hot with whole wheat roti or steamed brown rice.
Nutrition Facts
Calories |
908 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.5 g | 54% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 38 mg | 12% | |
| Sodium | 2832 mg | 123% | |
| Total Carbohydrate | 70.2 g | 26% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 26.2 g | ||
| Protein | 67.3 g | 135% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1795 mg | 138% | |
| Iron | 21.8 mg | 121% | |
| Potassium | 990 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
