Recipes · Indian · Main Courses
Palak Paneer
One serving has 586 kcal and 25 g protein, and at least a fifth of a woman's daily need of vitamin K (1350%), vitamin A (153%), vitamin C (116%), riboflavin (112%), cobalamin (110%) and magnesium (100%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (490 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 250 g Spinach
- 100 g Paneer
- 40 g Onion
- 50 g Tomatoes
- 5 g Ginger
- 5 g Garlic
- 4 g Green chilies
- 12 g Ghee
- 20 g Heavy cream
- 1 g Cumin
- 1 g Garam masala
- 0.3 g Turmeric
- 2 g Salt
Method
- Blanch the spinach for 1 minute, cool it in iced water and blend it smooth.
- Heat the ghee, crackle the cumin, then cook the onion until soft.
- Add the ginger, garlic, green chili and tomato and cook until jammy, then the spices.
- Stir in the spinach purée and simmer for 5 minutes; season.
- Add the paneer cubes and cream and warm through.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 586 kcal | 28% |
| Carbohydrates | 38.6 g | |
| Water | 378 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 25.3 g | 53% |
| Tryptophan | 0.02 g | |
| Threonine | 0.05 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.08 g | |
| Lysine | 0.06 g | |
| Methionine | 0.02 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.06 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.06 g | |
| Histidine | 0.03 g | |
| Fat | 36.8 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1.3 g | |
| Saturated | 21.3 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 111 mg | |
| Calcium | 822 mg | 82% |
| Copper | 0.3 mg | 33% |
| Iron | 4.6 mg | 26% |
| Magnesium | 310 mg | 100% |
| Manganese | 0.23 mg | 13% |
| Phosphorus | 640 mg | 91% |
| Potassium | 2,469 mg | 53% |
| Selenium | 10.7 µg | 19% |
| Sodium | 1,267 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 1.2 mg | 112% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.21 mg | 4% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 308 µg | 77% |
| Cobalamin (vitamin B12) | 2.6 µg | 110% |
| Choline | 150 mg | 35% |
| Vitamin A | 1,070 µg | 153% |
| Vitamin C | 86.7 mg | 116% |
| Vitamin D (D2 + D3) | 12.6 IU | 2% |
| Vitamin E | 6.2 mg | 41% |
| Vitamin K | 1,215 µg | 1350% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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