Low Calorie Palak Paneer with Rice

Palak Paneer is a classic Indian dish that combines the earthy flavours of spinach with the creamy richness of paneer, or Indian cottage cheese. This nutrient-packed meal is not only a feast for your taste buds but also a wholesome, low-calorie option for a hearty lunch or dinner. Paired with brown rice, it offers a balanced combination of protein, fibre, and essential vitamins, making it perfect for those who want to indulge in Indian cuisine while staying health-conscious. This recipe serves two and is perfect for a cosy meal, taking just 30–35 minutes to prepare. It’s light yet satisfying, ideal for colder days when you crave something warm and comforting.

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Bring a pot of water to a boil and add the chopped spinach. Blanch for 2 minutes until the spinach softens.

Step 2

Transfer the spinach to a bowl of ice water to retain its vibrant green color. Set aside.

Step 3

Heat a non-stick pan over medium heat and lightly sauté the paneer cubes until golden on all sides. Remove and set aside.

Step 4

Heat 1 tsp of ghee or oil in the same pan. Add the cumin seeds and let them splutter for 30 seconds.

Step 5

Add the chopped onion and sauté until golden brown (about 5 minutes).

Step 6

Stir in the minced garlic, green chili (if using), turmeric powder, and ground coriander. Cook for 1 minute until aromatic.

Step 7

Add the chopped tomato and cook until it breaks down into a soft, thick paste (about 5 minutes).

Step 8

Add the blanched spinach to the pan with the cooked masala. Stir well to combine and cook for 2 minutes.

Step 9

Remove the cooked masala mixture from the pan and blend it into a smooth puree using a blender or food processor.

Step 10

Return the pureed mixture to the pan.

Step 11

Stir in the garam masala and salt to taste. Add the low-fat milk (or water) to adjust the consistency of the gravy.

Step 12

Gently fold the paneer cubes into the spinach gravy. Simmer for another 2–3 minutes to allow the paneer to absorb the flavors.

Step 13

Cook the rice as per the instructions on the packaging.

Step 14

Divide the cooked brown rice into two plates or bowls.

Step 15

Spoon the creamy palak paneer over the rice and serve warm.