Palak Paneer, also known as Spinach Paneer, is a popular North Indian dish. It is made with fresh spinach puree, onions, spices, paneer (Indian cottage cheese), and herbs. It has a vibrant green color and a rich, creamy flavor.

Palak Paneer A Green Delight from India

Origins

Palak Paneer is a popular vegetarian dish from India, originating from the northern regions of Punjab and North India.

The name itself reflects its two primary components “Palak” meaning spinach and “Paneer” representing Indian cottage cheese. This dish showcases the rich, aromatic flavors and healthy qualities of Indian cooking.

Ingredients

Palak Paneer is known for its healthy ingredients and bold flavors. Here are the ingredients you’ll need to prepare this delicious dish.

Spinach (Palak)

Fresh spinach leaves are the star of the dish. The spinach is blanched, pureed, and forms the lush green base. The spinach gives Palak Paneer its signature green color and earthy flavor. Spinach is a good source of vitamins, minerals, and antioxidants.

Paneer

Paneer is a mild-flavored, firm Indian cheese made by curdling milk and then straining it. It’s typically cubed and added to the spinach gravy. Paneer is a popular ingredient in Indian cuisine and is often used in curries and other dishes.

Onion and Tomato

Onions add sweetness and depth of flavor to Palak Paneer. Onions and tomatoes are a good source of fiber and vitamins. These provide a flavorful base for the gravy.

Spices

The spices in Palak Paneer give it its unique flavor profile. The most common spices used are ginger, garlic, turmeric, cumin, coriander, and garam masala. These spices have a warm, earthy flavor that complements the spinach and paneer perfectly.

Garlic and Ginger

Freshly minced garlic and ginger add depth and aroma to the dish.

Cream or Yogurt

 A touch of cream or yogurt is added for creaminess.

Herbs

Herbs as cilantro and fenugreek (is an herb similar to clover). The seeds taste similar to maple syrup and are often added to Palak Paneer for extra flavor and freshness.

Butter or Ghee

To sauté the spices and create richness.

Salt

To season and enhance the flavors.

Cookware

Large Pot

A large pot or deep skillet is used for blanching the spinach and preparing the gravy.

Blender or Food Processor

To puree the blanched spinach into a smooth consistency.

Heavy-Bottomed Pan

For sautéing the onions, tomatoes, and spices.

Stirring Spoon

 To gently mix and stir the ingredients.

Preparation

Blanch the Spinach

To start, begin by blanching the fresh spinach leaves in boiling water for a few minutes until they wilt and turn a vibrant green.. Quickly transfer them to ice-cold water to preserve their color. Later, blend them into a smooth puree.

Sauté Aromatics

In a heavy-bottomed pan, heat some butter or ghee. Add cumin seeds, minced garlic, and ginger, sautéing until they turn scented.

Add Onions and Tomatoes

Introduce finely chopped onions and tomatoes to the pan. Sauté until they soften and the tomatoes break down.

Spice it Up

Stir in spices like turmeric, coriander powder, red chili powder, and garam masala. Cook briefly to toast the spices.

Spinach Puree

Pour in the spinach puree and season with salt. Simmer the mixture to blend the flavors, allowing the gravy to thicken.

Add Paneer and Cream

Gently add the cubed paneer and a touch of cream or yogurt to the spinach gravy. Simmer briefly to heat the paneer.

Serve

Palak Paneer is typically served with naan bread, rice, or roti. It’s a hearty and delicious dish that is perfect for vegetarians and non-vegetarians alike.

Variations

Palak Paneer is a versatile dish with several regional and personal variations. Some common variations include:

Matar Paneer Adding green peas (matar) to Palak Paneer for a delightful combination.

Palak Corn Incorporating sweet corn kernels for a unique twist.

Kasuri Methi The addition of dried fenugreek leaves (kasuri methi) for an earthy flavor.

Creamy or Dairy-Free Adjusting the creaminess by using dairy alternatives like coconut milk for a vegan version.

Nutritional value

Palak Paneer is a nutritious and flavorful vegetarian option. Here’s a general breakdown of the nutritional value of Palak Paneer per 1-cup (240-250 grams) serving.

• Calories – A typical serving of Palak Paneer contains about 200-300 calories, depending on the recipe and portion size.
• Protein – Palak Paneer is a good source of protein, providing approximately 10-15 grams per serving. The primary source of protein in this dish is the paneer.
• Carbohydrates – It contains around 10-15 grams of carbohydrates per serving, mainly from the spinach and any added ingredients like tomatoes or onions.
• Dietary Fiber – Palak Paneer is relatively high in dietary fiber, with about 3-5 grams per serving. The spinach contributes to the fiber content.
• Fat – The fat content in Palak Paneer can vary based on the recipe and the amount of cream or ghee (clarified butter) used. On average, it contains approximately 10-15 grams of fat per serving.
• Vitamins and Minerals – Palak Paneer is rich in vitamins and minerals. Spinach is a significant source of vitamins A, C, and K, as well as folate, iron, and calcium. Paneer contributes calcium and protein.
• Iron – Spinach is a notable source of dietary iron, which can be beneficial for individuals with iron-deficiency anemia.
• Calcium – Paneer is a good source of calcium, contributing to the overall calcium content of the dish.
• Other Nutrients – Palak Paneer contains essential nutrients such as vitamin B12, vitamin D (if fortified), and phosphorus from the paneer.
• Sodium – The sodium content can vary depending on the recipe, but traditional recipes tend to be relatively low in sodium.

Palak Paneer is a balanced dish that combines the protein from paneer with the vitamins and minerals from spinach. For vegetarians, it’s a tasty choice that gives you essential nutrients and leaves you feeling satisfied. Just keep in mind that the exact nutrition can change depending on how you make it, so have fun experimenting in the kitchen!

Conclusion

Palak Paneer is a celebration of the vibrant flavors and nutritious ingredients that define Indian cuisine. Palak Paneer is a good source of protein, fiber, and vitamins A, C, and K.

It is also a relatively low-calorie dish, making it a good option for people who are watching their weight.

If you are looking for a delicious and nutritious Indian dish to try, Palak Paneer is a great option. It is easy to make at home and can be enjoyed by people of all ages.

Whether you’re enjoying it at an Indian restaurant or cooking it at home, Palak Paneer is a delicious taste of Indian cuisine.

Please see below for more popular Indian dishes

Indian Cuisine