200 grams of palak paneer (Indian cottage cheese in pureed spinach) contains 211 Calories. The macronutrient breakdown is 19% carbs, 57% fat, and 24% protein. This is a good source of protein (24% of your Daily Value), potassium (12% of your Daily Value), and calcium (43% of your Daily Value).
- Makes
- 1600 grams
- Prep Time
- 15 minutes
- Cook Time
- 30 minutes
Ingredients
Paneer
400g
Ginger Garlic Paste
1 tbsp or 15g
Directions
- To a pot of boiling water, add a little salt and then spinach leaves to it. Blanch the spinach leaves for 2 to 3 minutes until wilted.
- Take them out and put them in ice-cold water. This helps the leaves in retaining their green color.
- To a blender, add the blanched spinach along with tomato, ginger garlic paste, and green chili. Puree to a smooth paste and set aside.
- Heat a pan on medium heat. Once hot, add the oil and then add the 1 clove of chopped garlic. Sauté for few minutes until it starts changing color.
- Then add finely chopped onions. Cook the onion for 2 to 3 minutes until soft and translucent.
- Add in the prepared spinach puree and mix. Also, add around 1/2 cup water at the point.
- Cover the pan and let it cook for 10 minutes on medium heat. The spinach will bubble a lot. Stir at regular intervals to avoid sticking at the bottom.
- Once the spinach is cooked, add the garam masala, turmeric powder, red chilli powder, and salt. Mix and cook for 1 minute.
- Add ½ teaspoon of sugar at this point.
- Stir in the paneer and mix. Let the curry simmer for 3 to 4 minutes. Switch off the flame, add lemon juice and kasuri methi and mix.
- Serve palak paneer hot with naan or roti or rice.
- (source: https://www.cookwithmanali.com/palak-paneer/)
Nutrition Facts
For 200 grams of palak paneer (211g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 211 | |
| Fats | 14g | 18% |
| Saturated fats | 9g | 43% |
| Trans fats | 0g | |
| Cholesterol | 42mg | 14% |
| Sodium | 1207mg | 52% |
| Carbs | 11g | 4% |
| Net carbs | 8g | |
| Fiber | 3g | 10% |
| Sugar | 4g | |
| Protein | 13g | |
| Calcium | 433mg | 43% |
| Iron | 3mg | 39% |
| Potassium | 565mg | 12% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 3μg | |
| Beta carotene | 4807μg | |
| Caffeine | 0mg | |
| Choline | 20mg | 4% |
| Copper | 0.1mg | 14% |
| Fluoride | 1μg | |
| Folate (B9) | 174μg | 43% |
| Lycopene | 0μg | |
| Magnesium | 72mg | 17% |
| Manganese | 1mg | 37% |
| Niacin | 1mg | 4% |
| Pantothenic acid | 0.1mg | 3% |
| Phosphorus | 57mg | 8% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 1μg | 2% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 8020IU | |
| Vitamin A | 560μg | 62% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 18% |
| Vitamin C | 43mg | 48% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 14% |
| Vitamin K | 412μg | 343% |
| Zinc | 1mg | 5% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0.1g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 9g | 43% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 0.3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.3g | |
| Cystine | 0g | |
| Glutamic acid | 0.4g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.2g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |










