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Healthy recipe: Palak Paneer

A nutritionist shares a healthy palak recipe which even diabetics can have!

Written by Bhavyajyoti Chilukoti |Updated : December 3, 2016 9:53 AM IST

If you are among those who do not like eating palak but love paneer, then adding paneer to the nutritious and healthy palak is the best way to get the most of it. With the perfect combination of spices, taste and nutrients, palak paneer is also loved by kids, who are usually picky. As palak paneer is low in calories and contains proteins, vitamins and fibre, people with diabetes can also relish this healthy recipe. Ms Lalitha Subramanyam, Chief Nutritionist at Grow Fit shares a quick and healthy way to prepare palak paneer at home. Also read about health benefits of palak paneer.


1 cup of cubed paneer

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4-5 cups of spinach (palak)

1 finely chopped onion

1 teaspoon of minced garlic (lahsun)

teaspoon of minced ginger (adrak)

1 teaspoon of red chilli powder

1 teaspoon of coriander (dhania) powder

teaspoon of cumin (jeera) powder

teaspoon of turmeric (haldi) powder

1 large pinch of kasuri methi

1 teaspoon of garam masala

2 tsp of ghee (or oil)

1 pinch of asafetida (hing)

1 heaping teaspoon of tomato paste (optional)

1 cup of milk (or water)

1 tablespoon of plain curd (or yoghurt) - optional


1. Blanch the palak (blanching is a cooking process in which vegetables are first placed in boiling water for 1-2 minutes and then in iced water or cold running water) and then puree it to make a thick smooth paste. Here are few extremely healthy ways to cook your food

2. Heat the ghee or oil in a pan. Add cumin powder and then chopped onions. Saute until golden brown and add the powdered spices like coriander powder, turmeric, chilli powder and hing. Now, add the minced ginger and garlic. Add tomato paste if you are using. Mix well and cook for few minutes.

3. After 5 minutes, add pureed spinach and mix properly and allow it to cook for 5 - 7 minutes or till the raw smell subsides. Top this with milk. Mix well and bring to a boil.

4. Add Kasturi methi and salt and cook it by covering with a lid for about 5 minutes or until cooked completely. Also, make sure that the spices blended well into the gravy. At this point, add paneer pieces to the gravy, mix and allow it to cook till the gravy thickens. Top it off with a tablespoon of curd.

5. Lastly, sprinkle garam masala, mix well and remove from the stove. You can serve it hot piping nans or rotis. It also goes well with pulao or jeera rice. Here are 5 spinach recipes that your kids will love!

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