Indian Saag Paneer Low Fat Cheese with Spinach
Discover a healthy twist on a classic Indian favorite with this **Low-Fat Saag Paneer with Spinach** recipe! Packed with the earthy goodness of fresh spinach leaves and lightened up with protein-rich low-fat paneer, this dish offers a guilt-free way to savor the creamy, spiced flavors of traditional saag paneer. Infused with a medley of aromatic spices like cumin, turmeric, and garam masala, each bite delivers warmth and depth while staying health-conscious. The addition of low-fat yogurt lends a velvety texture to the vibrant green sauce, perfectly complementing the tender paneer cubes. Ready in just 40 minutes, this wholesome dish is perfect for a nutritious weeknight dinner and pairs beautifully with steamed basmati rice or fresh naan bread. Perfect for fans of healthy Indian recipes, vegetarian cuisine, and quick weeknight meals!
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Recipe Information
Ingredients
- 250 grams Low-fat paneer
- 500 grams Fresh spinach leaves
- 1 medium-sized, finely chopped Onion
- 1 medium-sized, finely chopped Tomato
- 3 cloves, minced Garlic
- 1 inch piece, minced Ginger
- 1 finely chopped (optional) Green chili
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Red chili powder
- 1 teaspoon (adjust to taste) Salt
- 2 tablespoons Low-fat plain yogurt
- 100 milliliters Water
- 1 tablespoon Cooking oil (such as olive or avocado oil)
Instructions
Wash the spinach thoroughly to remove any dirt and grit, then blanch it in boiling water for 2-3 minutes. Drain and transfer to a bowl of ice water to preserve the vibrant green color. After cooling, blend the spinach into a smooth puree and set aside.
Cut the low-fat paneer into bite-sized cubes. If preferred, lightly pan-fry the paneer cubes in a non-stick pan until golden on the sides.
Heat the cooking oil in a large skillet or heavy-bottomed pan over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until aromatic.
Add the minced garlic, ginger, and green chili (if using) to the pan. Sauté for 1 minute until fragrant.
Add the chopped onion to the pan and sauté for 4-5 minutes, stirring occasionally, until the onion turns golden brown.
Stir in the chopped tomato, turmeric powder, coriander powder, and red chili powder. Cook for 3-4 minutes, allowing the tomato to soften and the spices to blend into a paste-like consistency.
Pour in the spinach puree and stir well. Add water to adjust the consistency of the sauce, and let it simmer for 5 minutes.
Reduce the heat to low and gently stir in the yogurt to add creaminess to the dish. Add salt and garam masala, and mix well.
Gently fold in the paneer cubes, ensuring that they are coated with the spinach sauce. Let the dish simmer for another 3-4 minutes so the flavors meld together.
Taste and adjust seasoning if needed. Serve hot with steamed basmati rice or warm naan bread.
Nutrition Facts
Calories |
190 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 10% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 610 mg | 27% | |
| Total Carbohydrate | 14.5 g | 5% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 5.4 g | ||
| Protein | 19.0 g | 38% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 473 mg | 36% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 982 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.
