Healthy Palak Paneer Recipe: Spinach & Cottage Cheese Curry (Oil-Free)
Palak Paneer is a beloved Indian dish, but traditional recipes often overcook spinach and use excess oil, reducing its nutritional value. This oil-free, low-fat Palak Paneer recipe preserves spinach’s vitamins and minerals while delivering rich flavor. Perfect for health-conscious foodies!
Ingredients
- 100g low-fat cottage cheese (paneer), cubed
- 1 bowl fresh spinach leaves (approx. 2 cups), washed
- 1 medium tomato, chopped
- 1 small onion, chopped
- 2-3 garlic cloves
- 1 green chili (adjust to taste)
- 12-15 cashews (soaked for creaminess, optional but recommended)
- 1/4 tsp turmeric powder
- Salt to taste
- Optional: 2 tbsp yogurt for tanginess
Step-by-Step Instructions
1. Blanch the Spinach
- Boil water in a pan. Turn off the heat.
- Add spinach leaves, cover, and let steam for 2-3 minutes.
- Immediately transfer spinach to cold water to retain bright green color and nutrients.
2. Prepare the Spinach Paste
- In a blender, combine blanched spinach, tomato, onion, garlic, green chili, and yogurt (if using). Blend into a smooth paste.
3. Grind Cashews
- Grind soaked cashews into a fine powder or paste in a separate blender.
4. Cook the Curry
- Heat a non-stick pan on low flame.
- Add the spinach paste, turmeric, and salt. Stir for 2-3 minutes.
- Gently mix in paneer cubes and cashew paste. Cook for 2 minutes.
- Turn off the heat, cover, and let it rest for 2-3 minutes.
Why This Recipe Works
- No Oil: Uses natural moisture from spinach and non-stick pans.
- Retained Nutrients: Spinach is blanched, not overcooked.
- Creamy Texture: Cashews add healthy fats and richness without heavy cream.
Tips for Best Results
- Paneer Prep: Use fresh, low-fat paneer for a soft texture.
- Spice Control: Skip green chili or reduce garlic for milder flavor.
- Serve Fresh: Pair with whole wheat roti or quinoa for a balanced meal.
Final Note:
This guilt-free Palak Paneer is a powerhouse of iron, protein, and vitamins. By avoiding oil and overcooking, you get a vibrant, nutrient-dense dish that’s as tasty as it is healthy. Try it today and share your feedback in the comments!
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