Palak paneer is a classic North Indian curry that not only tastes delicious but also offers excellent nutritional benefits for bones and joints. Spinach is rich in calcium, iron, magnesium, and vitamin K—all essential for maintaining strong bones and preventing osteoporosis. Paneer, being a dairy product, is an excellent source of calcium and protein, which supports muscle and joint strength.
In this recipe, fresh spinach leaves are blanched, blended, and cooked with mild spices, then combined with paneer cubes to create a creamy, wholesome curry. The dish uses minimal oil and avoids heavy cream, making it light yet fulfilling.
Regular consumption of dishes like palak paneer can help improve calcium intake, support bone density, and provide antioxidants that reduce inflammation in joints. It pairs beautifully with whole wheat roti, brown rice, or millet-based flatbreads, making it a complete and nourishing meal.
Blanch spinach leaves in boiling water for 2 minutes, then transfer to ice water. Drain and blend into a smooth puree.
Heat oil in a pan, add cumin seeds, ginger, garlic, and green chilli. Sauté for 1–2 minutes.
Add onion and cook until golden. Add tomato, turmeric, coriander powder, and salt. Cook until tomatoes soften.
Add spinach puree and simmer for 5 minutes.
Gently add paneer cubes and cook for 3–4 minutes. Add cream or milk if desired.
Sprinkle garam masala, mix, and serve hot.
Tips and Tricks
- For softer paneer, soak cubes in warm water before adding to curry.
- Avoid overcooking spinach to retain its nutrients.
- Can replace paneer with tofu for a vegan version.
Frequently Asked Questions
The spinach puree can be frozen, but paneer is best added fresh.
Yes, reduce chilli for kids—it’s a great calcium-rich dish for them.
Yes, the curry tastes great even without it. Use milk for a lighter version.
