Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Palak paneer uses spinach as the main sauce ingredient and paneer as the protein anchor. This version uses a specific reduced-fat paneer reference and plain nonfat yogurt, with no added cream. The result should be a thick spinach sauce rather than a watery soup.
The estimate is not interchangeable with full-fat paneer. Compare the product label with the reference shown in the sources before using the displayed numbers. Brown rice is listed by cooked weight, so its absorbed cooking water is already included.
Blending the wilted spinach with its small amount of cooking liquid keeps the method simple. A coarse purée leaves some texture. Brief heating after adding paneer prevents the cheese from becoming rubbery.
Why Readers May Like It
- 1A measured vegetarian protein source.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Reduced-fat high-protein paneer, drained | about 14 oz | 400 g | 680 kcal | 100 g | 16 g | 24 g |
| Fresh spinach | about 17 1/2 oz | 500 g | 115 kcal | 14.3 g | 18.1 g | 1.9 g |
| Cooked brown rice | about 3 cups | 600 g | 738 kcal | 16.4 g | 153.5 g | 5.8 g |
| Plain nonfat Greek yogurt | about 3/4 cup | 200 g | 118 kcal | 20.4 g | 7.2 g | 0.8 g |
| Onion, diced | 1 medium | 150 g | 60 kcal | 1.6 g | 14 g | 0.1 g |
| Tomatoes, diced | 2 medium | 200 g | 36 kcal | 1.8 g | 7.8 g | 0.4 g |
| Olive oil | about 2 teaspoons | 10 g | 88 kcal | 0 g | 0 g | 10 g |
| Garlic | 4 cloves | 12 g | 18 kcal | 0.8 g | 4 g | 0.1 g |
| Ginger | 1 tablespoon grated | 15 g | 12 kcal | 0.3 g | 2.7 g | 0.1 g |
| Ground cumin | 1 teaspoon | 2 g | 8 kcal | 0.4 g | 0.9 g | 0.4 g |
| Curry powder | about 1 1/2 teaspoons | 4 g | 13 kcal | 0.6 g | 2.2 g | 0.6 g |
| Water | 100 ml | 100 g | 0 kcal | 0 g | 0 g | 0 g |
| Table salt | about 1/6 teaspoon | 1 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 1886 kcal | 156.6 g | 226.4 g | 44.2 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Paneer estimates assume a reduced-fat product with 25 g protein and 6 g fat per 100 g. Regular full-fat paneer is not equivalent; recalculate from its label.
Ingredients
Measured ingredients
Step-by-Step Preparation
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Equipment
- Skillet (paid link)
- Lidded pot (paid link)
- Blender (paid link) or immersion blender (paid link)
- Knife and scale
Before You Start
The estimate is not interchangeable with full-fat paneer. Compare the product label with the reference shown in the sources before using the displayed numbers. Brown rice is listed by cooked weight, so its absorbed cooking water is already included.
Allow 35 minutes overall. Component steps can overlap; check doneness and package directions rather than relying only on time.
Wash and wilt the spinach
4 minutesWash spinach well. Put it in a covered pot with the measured water and steam until just wilted. Cool briefly, then blend the spinach and its cooking liquid into a coarse purée. Weigh the listed ingredient quantities with a digital kitchen scale (paid link) before starting this step.
Prepare the paneer
3 minutesDrain paneer and cut into 3/4-inch cubes. Check that its label matches the reduced-fat paneer assumed for the nutrition estimate. Use a chef’s knife (paid link) for even cuts before proceeding.
Cook the aromatic base
6 minutesHeat oil in a wide skillet (paid link). Soften onion, then add ginger, garlic and cumin. Stir for 30 seconds, add tomatoes and curry powder, and cook until tomatoes soften.
Combine spinach and paneer
7 minutesStir in the spinach purée and measured salt. Add paneer and simmer gently until the cubes are warmed through and the sauce has thickened slightly. Use a lidded cooking pot (paid link) large enough to hold the ingredients and liquid comfortably.
Temper the yogurt
2 minutesTake the pan off the heat. Stir a little warm spinach sauce into the yogurt, then fold it back into the pan. Do not boil.
Serve with brown rice
3 minutesWarm the cooked brown rice thoroughly, reheating leftovers to 165°F. Divide the rice and paneer-spinach sauce into four meals.
How to Know It Is Ready
Spinach sauce is thick enough to coat paneer.
Paneer is heated through and still tender.
Serve one quarter of the paneer with one quarter of the rice.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 39.1 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains milk; this is vegetarian, not vegan.
- The reduced-fat paneer is essential to the displayed fat and protein estimate.
Who May Enjoy This Recipe?
Vegetarian meal planning
People looking for a meat-free meal with a clearly defined protein source.
Home cooking
Blending the wilted spinach with its small amount of cooking liquid keeps the method simple. A coarse purée leaves some texture. Brief heating after adding paneer prevents the cheese from becoming rubbery.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing reduced-fat high-protein paneer, drained, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use firm tofu instead of paneer for a different version; replace the dairy yogurt as well if making it vegan.
- Use frozen chopped spinach, thawed and drained, and adjust the sauce water to its texture.
Allergen Information
Contains milk; this is vegetarian, not vegan.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep raw salad components and dressings separate when that improves texture.
Frequently Asked Questions
Yes, but the calories, fat and protein will differ. The displayed estimate uses a reduced-fat high-protein paneer label, so recalculate with your product.
Drain thawed spinach thoroughly and simmer the spinach sauce uncovered briefly before adding the paneer and yogurt.
The listed ingredients provide an estimated 39.1 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
