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Palak Paneer (No Onion-Garlic)
RATING
0.0/5
TASTE SCORE
8/10
A light and healthy take on the classic Palak Paneer, made without any onion or garlic. This version is creamy, flavorful, and perfectly suited for a low-calorie diet, coming in at around 150 calories per serving.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
164
164
CALORIES · 1 SERVING
Protein9g · 22%
Carbs9g · 22%
Fat10g · 55%
Fiber4g
Sugar3g
Saturated fat4g
Cholesterol20mg
Sodium260mg
Potassium935mg
Phosphorus177mg
METHOD · 6 STEPS
Blanch and puree the spinach
- Bring a pot of water to a rolling boil.
- Add the chopped spinach and blanch for 2-3 minutes until it wilts.
- Immediately drain and transfer the spinach to a bowl of ice-cold water to retain its green color.
- Once cooled, squeeze out excess water and blend to a smooth puree. Set aside.
TIPBlanching spinach before pureeing helps preserve its vibrant green color and reduces bitterness.Prepare the aromatic base
- Heat mustard oil in a pan or kadai over medium heat.
- Add cumin seeds and let them splutter.
- Add a pinch of asafoetida (hing), grated ginger, and green chili. Sauté for 30 seconds until fragrant.
TIPUsing mustard oil adds a traditional, pungent flavor, but any neutral oil will work.Cook the tomato masala
- Pour the tomato puree into the pan.
- Add turmeric powder and red chili powder. Mix well.
- Cook for 5-7 minutes, stirring occasionally, until the mixture thickens and oil begins to separate from the sides.
Combine and simmer the gravy
- Reduce the heat to low. Add the whisked yogurt and stir continuously for a minute to prevent curdling.
- Pour in the spinach puree and add salt. Mix everything together.
- Add about half a cup of water, or as needed, to reach your desired consistency.
- Bring the gravy to a gentle simmer and cook for 5 minutes.
TIPAlways add yogurt on low heat and stir constantly to ensure it incorporates smoothly into the gravy.Add paneer and finish
- Gently add the paneer cubes to the simmering gravy.
- Sprinkle garam masala over the top.
- Cover the pan and let it cook on low heat for 2-3 minutes, allowing the paneer to absorb the flavors.
Serve hot
Your delicious and healthy No Onion-Garlic Palak Paneer is ready. Serve hot with roti or jeera rice.
PRO TIPS
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture without adding calories, you can blend a tablespoon of the cooked tomato masala with the spinach.
- 2Do not overcook the paneer, as it can become rubbery and hard.
- 3To retain the bright green color of the palak, avoid covering the pan for too long after adding the spinach puree.
- 4If you find the spinach slightly bitter, a pinch of sugar can help balance the flavors.
- 5This dish can be stored in an airtight container in the refrigerator for up to 2 days.
QUESTIONS?
Frequently asked questions
Yes, this version of Palak Paneer is very healthy. It's low in calories and fat, rich in iron and Vitamin A from spinach, and provides a good amount of protein from paneer. The absence of onion and garlic makes it easier to digest for some.
