Moderate nutritional value
Indian curry of pureed spinach with cubes of paneer cheese.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7g | 12.5% |
| Fat | 11g | 15.7% |
| Carbs | 5g | 1.7% |
| Simple Sugars | 1.75g | Estimate |
| Complex Carbs | 1.65g | Estimate |
| Fiber | 1.6g | 6.4% |
| Water | 74g | 3.0% |
| Calories | 142 | 6.3% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 6.8 | g | 34.0% |
| Monounsaturated | 2.96 | g | 11.8% |
| Polyunsaturated | 0.52 | g | 4.0% |
| Omega-3 | 0.156 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 0.364 | g | Estimate |
| Trans | 0.15 | g | 7.5% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 12 | mg |
| Vitamin E | 1.24 | mg |
| Selenium | 4.34 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 297 | mcg | 33.0% |
| vitamin B1 | 0.047 | mg | 3.9% |
| vitamin B2 | 0.17 | mg | 13.1% |
| vitamin B3 | 0.46 | mg | 2.9% |
| vitamin B6 | 0.126 | mg | 7.4% |
| vitamin B9 | 74.3 | mcg | 18.6% |
| vitamin B12 | 0.177 | mcg | 7.4% |
| vitamin C | 12 | mg | 13.3% |
| vitamin D | 0.227 (9 IU) | mcg | 1.5% |
| vitamin E | 1.24 | mg | 8.3% |
| vitamin K | 224 | mcg | 186.7% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 217 | mg | 21.7% |
| iron | 1.79 | mg | 9.9% |
| magnesium | 51.5 | mg | 12.9% |
| phosphorus | 150 | mg | 21.4% |
| potassium | 385 | mg | 14.8% |
| sodium | 286 | mg | 12.4% |
| zinc | 1.02 | mg | 9.3% |
| copper | 0.098 | mg | 10.9% |
| manganese | 0.547 | mg | 23.8% |
| selenium | 4.34 | mcg | 7.9% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 232 | mg | 33.1% | 184% |
| Isoleucine | 333 | mg | 23.8% | 141% |
| Leucine | 631 | mg | 23.1% | 132% |
| Lysine | 618 | mg | 29.4% | 164% |
| Methionine | 225 | mg | 21.4% | 124% |
| Phenylalanine | 706 | mg | 40.3% | 219% |
| Threonine | 270 | mg | 25.7% | 137% |
| Tryptophan | 99 | mg | 35.4% | 191% |
| Valine | 417 | mg | 22.9% | 133% |
Values per 100 g
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Blanch the spinach in a large pot of boiling water for 2 minutes, then drain it and cool it in iced water.
Squeeze out the excess water and blend the spinach with the green chilies and 100 ml water to a smooth puree.
Heat the ghee in a pan over medium heat, add the cumin seeds, then the onion, and cook for 6-8 minutes until golden.
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.
Stir in the spinach puree and simmer for 5 minutes, stirring often.
Add the paneer and garam masala and simmer for 3-4 minutes until the paneer is heated through.
Stir in the cream, remove from the heat and serve with roti, naan or rice.