Palak Paneer

 There’s something truly comforting about a bowl of creamy Palak Paneer — the classic North Indian curry where soft cubes of paneer swim in a silky spinach gravy. It’s wholesome, rich in flavor, and now, we’re making it healthier!

This Healthy Palak Paneer recipe brings together the best of both worlds — the warmth of traditional Indian food and the freshness of a modern, mindful kitchen. Made with fresh spinach, protein-packed paneer, and minimal oil, this dish not only satisfies your cravings but also nourishes your skin and body with every bite.

Whether you’re trying to eat cleaner, lose weight, or simply enjoy a comforting homemade meal, this light and vibrant spinach paneer curry is perfect for lunch or dinner. Pair it with hot rotis, brown rice, or millets, and you have a meal that’s both indulgent and guilt-free.

Ingredients (serves ~3-4)

• 250 g paneer (cottage cheese), cut into cubes (use low-fat if you prefer)

• 500 g fresh spinach (palak), washed and roughly chopped

• 1 medium onion, finely chopped

• 2 garlic cloves, minced

• 1″ piece of ginger, grated

• 1-2 green chillies, slit (adjust to taste)

• 1 tomato, finely chopped (or ½ cup tomato puree)

• 1 tsp garam masala

• ½ tsp cumin seeds

• ¼ tsp turmeric powder

• ½ tsp red chilli powder (optional)

• 1 tsp coriander powder

• 1 tsp kasuri methi (dry fenugreek leaves)

• 2 tbsp low-fat yogurt (optional for creaminess)

• 1 tbsp oil (or ghee if you like)

• Salt, to taste

• 2-3 tbsp water (to adjust consistency)

• Fresh coriander leaves, chopped (for garnish)

Method

1. Blanch the spinach: In a pot of boiling water, add the chopped spinach and blanch for ~2 minutes. Immediately transfer to ice-cold water to retain green colour. Drain and blend into a smooth puree. Set aside.

2. Cook the paneer: In a pan, heat 1 tbsp oil. Add the paneer cubes, lightly sauté for 1-2 minutes till golden edges. Remove and set aside. (If you’re weight-loss focused, you may lightly pan-fry or skip frying and just add as is.)

3. Prepare the base: In the same pan, add cumin seeds and let them sizzle. Add chopped onion, garlic, ginger, green chillies. Sauté till onions become translucent.

4. Add chopped tomato (or puree), mix and cook 2-3 minutes till tomato softens. Add turmeric, red chilli powder, coriander powder; stir for a minute.

5. Pour in the spinach puree, mix well. Add salt and 2-3 tbsp water to adjust. Cover and simmer for ~3–4 minutes.

6. Add the sautéed paneer cubes and yogurt (if using). Sprinkle kasuri methi and garam masala. Mix gently and cook for another 2 minutes.

7. Garnish with fresh coriander leaves. Serve hot with roti, paratha or rice.

Tips & Variations

• For a lighter version: skip yogurt, use minimal oil, and lightly steam paneer instead of frying.

• To boost fibre: add finely chopped green peas or sautéed mushrooms along with paneer.

• For skin-benefit angle: highlight that spinach is rich in iron & vitamin A (good for skin & hair), paneer provides protein for tissue repair.

  

Estimated Nutrition (per serving approx)

• Calories: ~250-300 kcal (depending on oil/paneer)

• Protein: ~12-15 g

• Fibre & micronutrients from spinach