Healthy Palak Paneer Recipe Revealed

• Content creator Aathira Sethumadhavan shares a quicker palak paneer recipe.
• Spinach & paneer combine for protein & nutrients; spinach is rich in vitamins.
• The updated recipe uses blending for a smoother texture, and a simple tadka.

Palak paneer is a fan-favourite in most Indian households. Paired with roti or naan, it is a treat when it is prepared at home. While it is mostly thought of as a high-caloric Indian dish that is also

time-consuming to make, there is a way to change the narrative.

And did you that spinach and paneer when combined together is a powerhouse of nutrients and protein.

Here’s a look at the health benefits of spinach and paneer:

Spinach, a leafy green powerhouse, delivers exceptional health benefits through its nutrient density. Packed with vitamins A, C, and K, providing over 100% daily value per cup. It supports immune function, vision, and blood clotting while combating oxidative stress with antioxidants like lutein and zeaxanthin. Its high iron content aids oxygen transport and combats anemia, especially when paired with vitamin C for better absorption, while magnesium and potassium regulate blood pressure and muscle function. The fiber promotes gut regularity and feeds beneficial bacteria, and its low calories make it ideal for weight management.

Paneer, or Indian cottage cheese, offers substantial health perks as a complete protein source with 18-20g per 100g, fueling muscle growth, repair, and satiety. Rich in calcium and phosphorus, it strengthens bones and teeth, potentially preventing osteoporosis. Paneer provides B12 for nerve health and energy metabolism, plus riboflavin for skin integrity. Low in carbs and lactose, it’s diabetes-friendly, stabilizing blood sugar.

Try this recipe for palak paneer that was shared by content creator Aathira Sethumadhavan on Instagram.

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A post shared by Aathira Sethumadhavan (@aathirasethumadhavan)

Palak Paneer 2.0
Ingredients:
• 1 tsp mustard oil (for base)
• 1 large onion (~120g), thinly sliced
• 1 tsp ginger garlic paste
• ½ tsp chilli powder
• 1 tsp coriander powder
• ¼ tsp turmeric
• ½ tsp garam masala
• 120g tomato purée
• Salt to taste
• 220–250g chopped palak
• 200g soft paneer
• ⅓ cup hot water (for blending)
• Fresh coriander leaves

Tadka:
• 1 tbsp mustard oil
• ¾ tsp cumin seeds
• 1 tsp Kashmiri chilli powder
• 4 – 5 garlic cloves, finely chopped

Method:

• Heat 1 tsp mustard oil in a pan. Add sliced onions and cook until properly golden.
• Add ginger garlic paste. Sauté until aromatic.
• Add chilli powder, coriander powder, turmeric, and garam masala. Cook briefly.
• Add tomato purée + salt. Cook until thick and glossy.
• Add chopped palak. Cook 2–3 minutes until wilted. Lower flame.
• Blend paneer with hot water until completely smooth and silky.
• Add paneer sauce to the spinach mixture. Simmer gently 1–2 minutes only.
• For tadka: Heat 1 tbsp mustard oil. Add cumin → garlic → lightly golden.
  Switch off flame → add Kashmiri chilli powder → pour immediately over curry.
• Finish with coriander leaves and serve hot with rice or roti.