Palak Paneer

Moderate nutritional value

Indian curry of pureed spinach with cubes of paneer cheese.

Palak Paneer — photo 1

Palak paneer is blanched spinach pureed and cooked with onion, tomato, garlic, ginger and spices, then finished with cream and cubes of paneer, a fresh Indian cheese. A 250 g serving has about 355 kcal and 18 g protein and is rich in vitamin A and calcium, but the paneer, ghee and cream add about 16 g of saturated fat. Cooking in oil and leaving out the cream lowers that.

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Macronutrients Distribution

Protein: 7g (30.4%)
Fat: 11g (47.8%)
Carbs: 5g (21.7%)
Fiber: 1.6g

Basic Nutritional Info

NutrientValueDV
Protein7g12.5%
Fat11g15.7%
Carbs5g1.7%
Simple Sugars1.75gEstimate
Complex Carbs1.65gEstimate
Fiber1.6g6.4%
Water74g3.0%
Calories1426.3%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
15

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Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated6.8g34.0%
Monounsaturated2.96g11.8%
Polyunsaturated0.52g4.0%
Omega-30.156gEstimate
EPA1mg0.1%
Omega-60.364gEstimate
Trans0.15g7.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C12mg
Vitamin E1.24mg
Selenium4.34mcg

Vitamins

VitaminAmountUnitDV
vitamin A297mcg33.0%
vitamin B10.047mg3.9%
vitamin B20.17mg13.1%
vitamin B30.46mg2.9%
vitamin B60.126mg7.4%
vitamin B974.3mcg18.6%
vitamin B120.177mcg7.4%
vitamin C12mg13.3%
vitamin D0.227 (9 IU)mcg1.5%
vitamin E1.24mg8.3%
vitamin K224mcg186.7%

Minerals

MineralAmountUnitDV
calcium217mg21.7%
iron1.79mg9.9%
magnesium51.5mg12.9%
phosphorus150mg21.4%
potassium385mg14.8%
sodium286mg12.4%
zinc1.02mg9.3%
copper0.098mg10.9%
manganese0.547mg23.8%
selenium4.34mcg7.9%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 232mg33.1%184%
Isoleucine 333mg23.8%141%
Leucine 631mg23.1%132%
Lysine 618mg29.4%164%
Methionine 225mg21.4%124%
Phenylalanine 706mg40.3%219%
Threonine 270mg25.7%137%
Tryptophan 99mg35.4%191%
Valine 417mg22.9%133%

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Values per 100 g

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Allergens

Dairy

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Main Difficulty: Medium Servings: 4 Total: 45 min

Ingredients

  • Fresh spinach 500 g
  • Green chilies 2
  • Ghee 2 tbsp
  • Cumin seeds 1 tsp
  • Onion, finely chopped 1 medium (120 g)
  • Garlic, chopped 4 cloves
  • Fresh ginger, grated 10 g
  • Tomato, chopped 1 medium (120 g)
  • Ground turmeric 1/4 tsp
  • Kashmiri chili powder 1/2 tsp
  • Salt 1 tsp
  • Paneer, cut into 2 cm cubes 250 g
  • Garam masala 1/2 tsp
  • Heavy cream 60 ml
Prep
15 min
Cook
30 min

Instructions

  1. 1

    Blanch the spinach in a large pot of boiling water for 2 minutes, then drain it and cool it in iced water.

  2. 2

    Squeeze out the excess water and blend the spinach with the green chilies and 100 ml water to a smooth puree.

  3. 3

    Heat the ghee in a pan over medium heat, add the cumin seeds, then the onion, and cook for 6-8 minutes until golden.

  4. 4

    Add the garlic and ginger and cook for 1 minute, then add the tomato, turmeric, chili powder and salt and cook for 5 minutes until soft.

  5. 5

    Stir in the spinach puree and simmer for 5 minutes, stirring often.

  6. 6

    Add the paneer and garam masala and simmer for 3-4 minutes until the paneer is heated through.

  7. 7

    Stir in the cream, remove from the heat and serve with roti, naan or rice.