Palak Paneer
Lunch • India
How to Make Palak Paneer (Traditional & Healthy Version)
Palak Paneer is a classic North Indian vegetarian dish that beautifully marries nutritious spinach (palak) with soft paneer (Indian cottage cheese). It is a staple in Punjabi households and is loved across India for its vibrant green color, creamy texture, and balanced spices. The dish is often enjoyed during festivals like Diwali and Holi, as well as special family gatherings, making it a symbol of celebration and togetherness in Indian culture. This healthy Palak Paneer recipe uses minimal oil and fresh ingredients, making it perfect for those who are mindful of their calorie intake. The combination of spinach and paneer results in a dish that's rich in flavor, protein, and essential nutrients. Traditionally served with phulka, roti, or steamed basmati rice, Palak Paneer offers a delightful taste with every bite. Its mild yet aromatic masala makes it suitable for all ages, and its versatility allows it to fit into everyday Indian lunch menus as well as festive thalis.
Ingredients(for 1 medium katori (about 200g) per serving)
- 250 grams Fresh spinach leaves (palak) (cleaned and roughly chopped)
- 100 grams Paneer (Indian cottage cheese) (cubed)
- 1 medium Onion (finely chopped)
- 1 medium Tomato (chopped)
- 3 Garlic cloves (lehsun, roughly chopped)
- 1 Green chilli (adjust to taste)
- 1 inch Ginger (adrak, chopped)
- 1/2 teaspoon Cumin seeds (jeera)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/4 teaspoon Red chilli powder (optional) - optional
- 1/2 teaspoon Garam masala (homemade or store-bought)
- to taste Salt
- 1 tablespoon Oil or ghee (preferably mustard oil or desi ghee)
Instructions
- 1
Wash and blanch the spinach leaves in boiling water for 2 minutes. Immediately transfer to cold water to retain the bright green color.
5 minutes
Adding a pinch of salt to the blanching water helps preserve the color.
- 2
Drain and blend spinach with green chilli, ginger, and half the garlic to a smooth puree. Keep aside.
3 minutes
Use minimal water to keep the puree thick.
- 3
Heat oil or ghee in a kadhai. Add cumin seeds and let them splutter. Add remaining garlic and chopped onions. Sauté till onions turn golden.
4 minutes
Sauté on medium flame for best flavor.
- 4
Add chopped tomatoes, turmeric, and red chilli powder. Cook till tomatoes are soft and oil leaves the sides.
4 minutes
Mash the tomatoes well for a smoother gravy.
Why This Dish is Healthy
This recipe uses fresh, natural ingredients and minimal oil, making it low in unnecessary fats while being rich in protein and fiber. The use of palak boosts the vitamin and mineral content, and paneer provides essential amino acids for muscle health. It's a great choice for those looking for a nutritious, filling, and light Indian lunch.
Palak Paneer is an excellent source of plant-based protein and calcium from paneer, and iron, folate, and vitamin K from spinach. This dish also provides dietary fiber and antioxidants that support eye health, immunity, and digestion. The minimal use of oil and the inclusion of fresh vegetables make it a wholesome, balanced meal suitable for a healthy Indian diet.
Pro Tips
- 💡Tip 1: Use fresh, tender spinach for the best flavor and color.
- 💡Tip 2: Do not overcook spinach to retain nutrients and bright green hue.
- 💡Tip 3: Soak paneer in hot water before adding to keep it soft and succulent.
Storage & Serving
Store leftover Palak Paneer in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, adding a splash of water to maintain the creamy consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 320.0 kcal |
