Palak Paneer(Spinach In Tofu) Is Good For Health

Here’s why Eating Palak Paneer is good for Your Health

Palak paneer or Saag paneer is one of the most popular Indian dishes that packs a unique blend of savory and tangy. This desi Indian dish is loved for more than just it’s incredibly exotic flavor. Contrary to the popular belief, this sumptuously rich fare actually affords a host of health benefits.

Since most Indians are vegetarian, they have their own scrumptious alternatives to meat, and paneer tops the list. In fact, paneer is one of India’s most fancy foods. The fusion of paneer with spinach is a match made in heaven.  If you visit Indian restaurants anywhere around the globe, you will be sure to come across myriad renditions of this dish on the menu.

Palak paneer is one of the healthiest vegetable dishes, which is rich in nutrition and bursting with flavor. Spinach is replete with vitamins, antioxidants and dietary fiber, while paneer (cottage cheese) offers you sufficient amount of calcium and proteins. Here are a few healthy reasons why gorging on Palak paneer is good for your overall health:

A Nutritious Diet Option

This vegetable Indian dish is abundant in flavors and nutrients. It is a rich source of vitamin K, Vitamin A, magnesium, potassium, calcium and folate. Since spinach contains a lot of calcium and phosphorus, it keeps your heart and muscles strong and functioning properly. In addition, cottage cheese packs a great amount of vitamin B2 and vitamin B12 that play a key role in converting consumed food particles into usable energy. In short, Palak paneer contains a lot of nutrients and is indeed the best option for those who are on a vegetarian diet plan.

Helps You Reduce Weight

When it comes to preparing a meal plan for the day, be sure to add saag paneer to your list. The best thing about this Indian dish is that it is low in calories, contains healthy fats, and is filling indeed. Spinach is a great source of soluble dietary fiber that helps control your appetite, prevents constipation and improves your digestion. So if you are looking for fat reducing food choices that help you control your weight, adding palak paneer to your diet plan is a nutritious choice that can do wonders.

Maintains Blood Pressure and Cholesterol Levels

Excessive fat deposition can cause your arteries to clog up, resulting in heart attack, atherosclerosis and other heart related disorders. Spinach contains a sufficient amount of antioxidants that can keep your blood pressure and cholesterol level in control, while reducing the risk of stroke and other heart ailments. It also provides tons of folate, which is good for your cardiovascular system. The amount of magnesium in spinach also plays a key role in maintaining your blood pressure.

Improves Your Digestive System

This delicious vegetable dish can also improve your overall digestive system. Paneer is rich in a highly digestible protein type, while helps spinach protect the mucous lining of the stomach. To put it in a nutshell, it prevents you from various digestive disorders.

A Great Source of Protein

This vegetable Indian cuisine is a great option for protein consumption, which in turn is important for building your muscles and repairing your body tissues. Paneer provides you with essential amino acids that makes it a perfect protein diet.

Good for Your Bones

This dish is rich in vitamin K, calcium and phosphorous that play an important role in building strong bones and teeth. Vitamin K accelerates the synthesis of osteocalcin, which is a type pf protein essential for maintaining the strength and density of bones.

Improves Brain Functioning

Another benefit of eating palak paneer is that it helps you maintain proper brain functioning. Spinach contains essential brain nutrients such as folate, vitamin K and vitamin C that can keep your brain active and healthy.

In Conclusion

Palak paneer is one of the healthiest vegetable dishes that is full of nutrition and flavor. You can enjoy this dish with chapati, naan or steamed rice, or  quinoa . Prepare this delectable healthy dish at home or visit the best Indian restaurants in saint kitts to treat your taste buds with this Indian delicacy.

by me

Local Indian restraunts that you can order this dish  near us are Saragam, Bombay, Saroor, & Swad.  Also, grocery stores such as Trader Joes carry this dish.

A delicious Indian dish, good on its own or served with rice or naan bread. Substitute tofu for paneer to make it vegan.


Easy Palak Paneer Kunal C
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Easy Palak Paneer Kathy Yaros

Recipe Summary

20 mins
34 mins
5 mins
59 mins
6 servings




Original recipe yields 6 servings
Ingredient Checklist


Instructions Checklist
  • Heat 1 tablespoon olive oil in a skillet over medium heat; cook and stir onion until slightly tender, about 5 minutes. Add garlic, coriander, turmeric, garam masala, red pepper flakes, curry powder, cumin, and salt; cook and stir until fragrant, about 1 minute.

  • Mix water, spinach, tomatoes, and ginger into the onion mixture; simmer for 20 minutes. Remove from heat and cool slightly, about 5 minutes.

  • Transfer spinach mixture to a blender and blend until smooth.

  • Heat remaining 1 tablespoon olive oil in a skillet over medium heat; cook and stir paneer until lightly browned, about 5 minutes. Stir pureed spinach mixture into skillet with paneer. Cook until heated through, 3 to 5 minutes.

Nutrition Facts

195 calories; protein 14.6g; carbohydrates 16.3g; fat 9.4g; cholesterol 11.3mg; sodium 772.6mg. Full Nutrition