Palak Paneer
1 servings of palak paneer contains 357 Calories The macronutrient breakdown is 31% carbs, 55% fat, and 14% protein. This is a good source of protein (23% of your Daily Value), potassium (8% of your Daily Value), and calcium (32% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 30 minutes
Ingredients
Avocado oil
2 tbsp or 28g
Directions
- Preparation
- Pluck only the young & tender spinach leaves and discard the stems as they may leave a bitter taste. If using baby spinach you can use the stems as well.
- Add them to a large pot of water. Rinse them well few times & drain to a colander.
- Allow the water to drain completely otherwise it will let out lot of moisture while cooking.
- Heat half tablespoon oil in a pan. Saute green chilies, cashews and spinach for 3 to 4 mins until the leaves wilt off thoroughly & raw smell of spinach has gone away. [OR another option is to blanch the palak in 4 cups of hot water with 1/4 tsp salt for 2 mins. Then immerse in ice cold water. Drain completely.]
- Cool this completely. Blend this along with 1/4 cup water to a smooth puree. The puree should be smooth and thick. You may add 1 to 2 tbsps more water to help in blending.
- How to make palak paneer
- Heat 1 tablespoon butter and half tablespoon oil to the same pan, Once they melt, add cinnamon, cardamoms, cloves & cumin seeds.
- When the spices begin to sizzle, add onions and fry till they turn transparent to golden.
- Next saute ginger garlic paste for 1 to 2 minutes or until you begin to smell it nice.
- Then add tomatoes with salt. Saute until they break down and turn mushy.
- Add garam masala & saute until the masala smells good. This may take 2 mins. (for a smoother curry refer notes)
- Pour 3/4 cup water and cook covered until onions are completely soft. There should be some water left in the pan. (for consistency check video)
- Lower the flame, add kasuri methi and pureed spinach. Mix well and cook until it begins to bubble for about 2 to 3 mins. If the curry is too thick you may add a few tbsps of hot water.
- Avoid overcooking. Add paneer & mix well. Turn off and remove to a serving bowl. Optionally garnish with cream.
- Serve palak paneer with naan, roti or Jeera rice.
Nutrition Facts
For 1 servings of palak paneer (206g)
Nutrient | Value | %DV |
---|---|---|
Calories | 357 | |
Fats | 23g | 29% |
Saturated fats | 8g | 40% |
Trans fats | 0g | |
Cholesterol | 38mg | 13% |
Sodium | 1295mg | 56% |
Carbs | 29g | 11% |
Net carbs | 25g | |
Fiber | 4g | 13% |
Sugar | 4g | |
Protein | 13g | |
Calcium | 320mg | 32% |
Iron | 1mg | 14% |
Potassium | 353mg | 8% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 28μg | |
Beta carotene | 252μg | |
Caffeine | 0mg | |
Choline | 8mg | 1% |
Copper | 0.1mg | 11% |
Fluoride | 1μg | |
Folate (B9) | 14μg | 4% |
Lycopene | 579μg | |
Magnesium | 19mg | 4% |
Manganese | 0.2mg | 8% |
Niacin | 1mg | 3% |
Pantothenic acid | 0.1mg | 2% |
Phosphorus | 35mg | 5% |
Retinol | 0μg | |
Riboflavin (B2) | 0mg | 3% |
Selenium | 0.5μg | 1% |
Theobromine | 0mg | |
Thiamine | 0mg | 2% |
Vitamin A IU | 452IU | |
Vitamin A | 669μg | 74% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.1mg | 10% |
Vitamin C | 43mg | 48% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 7% |
Vitamin K | 5μg | 4% |
Zinc | 0.2mg | 2% |
Sugars | ||
Sugar | 4g | |
Sucrose | 0.4g | |
Glucose | 8g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 8g | 40% |
Monounsaturated fats | 6g | |
Polyunsaturated fats | 1g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.3g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0g | |
Arginine | 0.1g | |
Aspartic acid | 0.1g | |
Cystine | 0g | |
Glutamic acid | 0.4g | |
Glycine | 0.1g | |
Histidine | 0g | |
Hydroxyproline | 0g | |
Isoleucine | 0g | |
Leucine | 0.1g | |
Lysine | 0.1g | |
Methionine | 0g | |
Phenylalanine | 0g | |
Proline | 0g | |
Serine | 0g | |
Threonine | 0g | |
Tryptophan | 0g | |
Tyrosine | 0g | |
Valine | 0g |