Palak Paneer (Indian)

Palak Paneer is a classic North Indian vegetarian dish consisting of soft, fresh cheese cubes (paneer) simmered in a smooth, spiced spinach (palak) gravy. The vibrant green sauce is typically made by blanching and pureeing spinach, then cooking it with onions, tomatoes, ginger, garlic, and a blend of warm spices like cumin, garam masala, and turmeric. It is a staple in Indian cuisine, particularly popular in Punjab and served widely in restaurants and homes across the country.

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🍽️ Nutrition at a glance

This dish is a good source of plant-based protein from the paneer and iron from the spinach, though it can be moderate to high in fat depending on the amount of cream or ghee used. A typical serving (about 1 cup) provides roughly 250-350 calories, with the spinach offering vitamins A, C, and K, and the paneer contributing calcium.

Nutrition breakdown

Calories	320 kcal
Protein	15 g
Carbs	12 g
Fat	24 g
Fiber	4 g
Sugar	3 g
Sodium	680 mg
Vitamin A	450 mcg RAE
Vitamin C	35 mg
Vitamin K	200 mcg
Calcium	400 mg
Iron	4 mg
Potassium	450 mg
Magnesium	60 mg
Folate	80 mcg DFE

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Palak Paneer is a beloved comfort food that showcases the Indian culinary principle of balancing flavors and textures, pairing the creamy, mild paneer with the earthy, nutrient-dense spinach. Nutritionally, it's a clever way to incorporate leafy greens into a meal, making it a popular choice for vegetarians seeking a satisfying, protein-rich dish.