Heart-Healthy Paneer Palak

Indulge in the vibrant flavors of Heart-Healthy Paneer Palak, a nourishing twist on the classic Indian favorite that’s perfect for mindful eaters. This recipe combines creamy low-fat paneer and nutrient-packed fresh spinach with aromatic spices like cumin, turmeric, and garam masala for a guilt-free yet flavorful meal. The spinach is blanched and pureed to preserve its bright green hue and nutrients, while paneer cubes soak up the rich, spiced gravy. Olive oil, rather than traditional ghee, keeps this dish light without compromising on taste. With a prep time of just 15 minutes and a cooking time of 30, this wholesome dish is perfect for busy weeknights. Serve it with whole wheat roti or steamed brown rice for a delicious, heart-smart meal that’s both satisfying and healthy.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Chop the onion, tomato, green chili, and ginger finely. Crush the garlic cloves.

Step 3

Cut the low-fat paneer into medium-sized cubes and set aside.

Step 4

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.

Step 5

Heat olive oil in a non-stick pan over medium heat. Add cumin seeds and let them splutter.

Step 6

Add the chopped onions and sauté until they turn translucent.

Step 7

Stir in the crushed garlic and ginger, and continue to sauté for another minute until fragrant.

Step 8

Add the chopped tomato, turmeric powder, and coriander powder. Cook until the tomatoes become soft and oil starts to separate from the mixture.

Step 9

Pour the spinach puree into the pan, mix well, and let it cook for about 5 minutes on medium heat.

Step 10

Gently add the paneer cubes to the spinach mixture, ensuring they are well integrated into the sauce.

Step 11

Add water to achieve the desired consistency, stir in salt, and let simmer for an additional 5 minutes.

Step 12

Finish with garam masala, stirring it in for the last minute of cooking.

Step 13

Remove from heat and add lemon juice to enhance the dish’s flavors.

Step 14

Serve hot with whole wheat roti or steamed brown rice.

Nutrition Facts

Serving size	1172.8 grams (1172.8g)

Amount per serving	% Daily Value*
Calories	908

Total Fat 42.50g	54%
Saturated Fat 12.00g	60%
Polyunsaturated Fat 2.80g
Cholesterol 38mg	13%
Sodium 2832mg	123%
Total Carbohydrate 70.20g	26%
Dietary Fiber 18.00g	64%
Total Sugars 26.20g
Protein 67.30g	135%

Vitamin D 0IU	0%
Calcium 1795mg	138%
Iron 22mg	121%
Potassium 991mg	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.

Source of Calories

Fat: 41.0%

Protein: 28.9%

Carbs: 30.1%