Pan-Indian · Main
Palak paneer
Paneer in spinach gravy
- Energy
- 280 kcal
- Protein
- 16 g
- Fibre
- 6.1 g
- Time
- 30 min
Per serving, 276 g.1 Good for lunch or dinner.
One serving gives you
- 89%of the day’s folate
- 43%of the day’s calcium
- 36%of the day’s vitamin A
- 20%of the day’s zinc
Nutrition facts
One serving, 276 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy280 kcal16%
Carbohydrates
- Carbohydrate16.5 g6%
- Fibre6.1 g24%
- Soluble fibre1.72 g
Fats
- Fat16.3 g33%
- Saturated fat limit6.85 g35% of limit
- Monounsaturated fat5.82 g
- Polyunsaturated fat2.31 g20%
- Omega-61.87 g24%
- Omega-30.43 g44%
- EPA + DHA0 mg
- Cholesterol limit30.6 mg
Protein and amino acids
- Protein16 g32%
- Histidine328 mg55%
- Isoleucine725 mg60%
- Leucine1,454 mg62%
- Lysine865 mg48%
- Methionine + cystine444 mg49%
- Phenylalanine + tyrosine1,581 mg105%
- Threonine687 mg76%
- Tryptophan223 mg93%
- Valine884 mg57%
Vitamins
- Vitamin A302 µg36%
- Vitamin B10.23 mg16%
- Vitamin B20.22 mg11%
- Vitamin B30.95 mg9%
- Vitamin B50.84 mg17%
- Vitamin B60.3 mg16%
- BiotinNot in the source data
- Folate196 µg89%
- Vitamin B120.29 µg13%
- Vitamin C39.5 mg61%
- Vitamin D0.13 µg<1%
- Vitamin E2.62 mg35%
- Vitamin K413 µg751%
Minerals
- Calcium431 mg43%
- ChromiumNot in the source data
- Copper0.38 mg23%
- IodineNot in the source data
- Iron5.21 mg18%
- Magnesium149 mg40%
- Manganese1.81 mg45%
- MolybdenumNot in the source data
- Phosphorus282 mg28%
- Potassium1,040 mg30%
- Selenium17.5 µg44%
- Sodium limit343 mg17% of limit
- Zinc2.6 mg20%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Paneer62.5 g
- Spinach palakura120 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Cumin seeds jeelakarra0.8 g
- Iodized salt (table salt) uppu0.7 g
Method
About 30 minutes.
- 1
Cube 62 g paneer. Blanch the spinach for 2 minutes and blend to a purée.
- 2
Heat 5.5 g groundnut oil; add the cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 3
Add the spinach and cook 5 minutes; add the paneer and simmer 5 minutes more.