PALAK PANEER

Sout Indian Dish

 Introduction
• One of the most popular and healthy
vegetable dishes you will find all over world
is palak paneer. It is cooked all over the
south-western region of Asia and is quite a
favourite among children and adults too. It
is one of those rare foods that are full of
taste and nutrition. The dish is usually
enjoyed with chapatti or naan.
 PALAK PANEER
Palak paneer may be called
saag paneer in some
restaurants in the United
States and Canada. That dish
may contain mustard greens
or other green leafy
vegetables or green
vegetables.
 PALAK PANEER

• Dhaba restaurants often specialize in palak

paneer. It can also be found as a canned food as
well in many large stores.
DISH TYPE
• Course
• Main
• Place of origin
• Indian Subcontinent
• Region or state
• North India
• Serving temperature
• Hot
• Main ingredients
• Spinach, paneer, chopped onions , Cream
INGREDIENTS

• 400 grams spinach

• 1 medium tomato
• 5 garlic cloves, divided, 3 whole and 2 finely
chopped
• 1 inch ginger
• 1 green chili
• 1 tablespoon oil
• 1 large onion, finely chopped
INGREDIENTS

• 1/2 cup water, or as needed

• 1 teaspoon garam masala
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon red chili powder, or to taste
• salt, to taste
• 2 tablespoons heavy cream, or use milk
• 225 grams paneer
• 1/2 tablespoon kasuri methi, crushed
• lemon juice, to taste
Nutritional facts
• Amount Per Serving
• Calories 234 Calories from Fat 153
• % Daily Value*
• Total Fat 17g 26%
• Saturated Fat 10g 50%
• Cholesterol 47mg 16%
• Sodium 109mg 5%
• Potassium 684mg 20%
• Total Carbohydrates 9g 3%
• Dietary Fiber 3g 12%
• Sugars 1g
• Protein 11g 22%
• Vitamin A 215.4%
• Vitamin C 42.2%
• Calcium 39.9%
• Iron
Procedure
• Blanch the spinach leaves by putting them in
boiling water with little salt for 2-3 minutes.
• Take them out and put them in cold water
so that the leaves retain their green color.
• Puree the spinach leaves in a blender along
with tomato, 3 cloves of garlic, ginger and
green chili. Set aside. You can add some
water too while blending.
Procedure
• In a pan, heat oil on medium heat. Once
the oil is hot, add the remaining 2 cloves
of chopped garlic and saute for few
minutes until it starts turning golden
brown in color.
• Then add the chopped onions. Fry the
onions until translucent and the raw
smell goes away.
Procedure
• Add in the spinach paste and mix. Add
water according to how thick or thin you
want the sauce to be. I added around
1/2 cup water at the point. Cover the
pan and cook the spinach puree for 10
minutes on medium flame [the spinach
will bubble a lot]. Stir at regular intervals
to avoid sticking at the bottom.
Procedure
• Once the spinach is cooked, add garam
masala, turmeric powder, red chilli powder
and salt. Mix and cook for 1 minute.
• Then add the heavy cream and mix. You
may use milk or yogurt in place of cream if
you like.
• And then add the paneer and mix. Let the
curry simmer for 3-4 minutes.
 Procedure

Serve with naan

roti , rice,tandoori
roti .
Preparation and cooking time

• Prep Time: 15 minutes

• Cook Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4
• Calories: 234 kcal/serving
Full of nutrition

• The dish has magnesium, folate, vitamin

A, vitamin K, potassium, calcium and so
much more. Priya says, 'Since palak
paneer is full of calcium and
phosphorous it plays a role in heart and
muscle function
 Full of nutrition

• The vitamins B2 and B12 in cottage

cheese help convert the food into usable
energy. Imagine a whole lot of nutrients
in one dish! If you are someone who is
on a vegetarian meal plan, it would be
wise to add this sumptuous dish
Ultimate weight loss food
• When you are preparing your diet plan for the
day, do ensure you add a palak paneer to it. This
dish is very low in calories, has less fat and is
filling indeed. The best thing about spinach is that
you can eat it in chunks but still consume very
little calories. Our expert adds, 'It is a rich source
of dietary fibre which helps control your
appetite.' So if you are looking for a great fat-
cutter and some quick tummy reduction, this dish
shall benefit you a hundred percent.
Lowers blood pressure
• palak paneer contains spinach, it will lower
your blood pressure. Here is how! Spinach
contains antioxidants which keep
cholesterol levels low and open up those
arteries in your heart that could be
blocked. It also contains folate which is
great for the cardiovascular system. The
content of magnesium in spinach shall
surely help you lower high blood pressure
Beneficial for pregnant women
• Palak paneer is great for women who are
expecting the arrival of a newborn. The spinach
in the dish supplies a lot of vitamin A which
boosts the immune system of the mum-to-be
and her baby as well. The folate found in
spinach is essential for the development of
baby's brain and nervous system. Besides, the
calcium in cottage cheese helps in the overall
skeletal development of the baby.
Improves digestion
• Palak paneer is beneficial in improving
your digestive system. According to
Priya, paneer contains protein casein
which easily gets digested by the body.
Spinach helps protect the mucous lining
of the stomach.
Full of protein
• This dish can also contribute to your
protein intake. Protein is essential in
building muscles and repairing body
tissues. Paneer provides you with all the
amino acids you need making it a
complete protein
 NUTRITIONAL VALUE

• It is rich in protein and has tremendous

health benefits. It can be served as soup
as well and is extremely popular during
winter.
 SERVING

• Palak paneer is served hot with a side such as roti, naan,

paranthas, makki di roti, or boiled rice. It can also be served
with onions on the side for a more traditional approach
 Interesting facts

• Spinach is a rich source of dietary fiber, which helps control your

appetite, helps in weight loss.
• Paneer is full of the protein casein, which helps aid digestion.
PALAK PANEER HEALTH BENEFITS

• Spinach contains antioxidants and may

help to keep cholesterol levels low!
• Paneer is a delicious way to boost your
calcium intake.
Tips to make palak paneer healthy
• Choose low-fat version of cottage cheese.
• Add spices in moderation as palak tastes
best without too many spices or herbs.
• Do not overcook spinach in order to
preserve the nutrients in it.
• Soak the paneer for half an hour in warm
water before cooking to make it soft
Thanks to every
good listener