Nutritional Facts of Paneer Khurchan, Calories in Paneer Khurchan

by Tarla Dalal
This calorie page has been viewed 1431 times

Course
Dinner

How many calories does one serving of Paneer Khurchan have?

One serving of Paneer Khurchan gives 449 calories. Out of which carbohydrates comprise 60 calories, proteins account for 62 calories and remaining calories come from fat which is 326 calories. One serving of Paneer Khurchan provides about 22 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Paneer Khurchan Calories. The Paneer Khurchan is as simple as preparing an everyday subzi but has an exclusive flavour and texture, perhaps due to the apt combination of veggies and spices with succulent paneer.

Make sure you use really fresh and soft paneer for this dish, because it forms the bulk of the subzi and is therefore a key factor behind its success. The other ingredients like tomatoes, onions and cumin seeds are very easy to find and will not involve any extra effort.

Notes on making paneer khurchan recipe.

1. The word ‘khurchan’ means scraping from the Hindi word khurachna. So, basically it’s paneer cooked in vegetable gravy, scraped to get a semi-dry sabji.

2. Mix gently and cook on a high flame for 3 to 4 minutes, while stirring occasionally. Do not overcook the paneer, as it will become tough and chewy.

3. Cooking Paneer Khurchan on high flame will ensure the vegetables are tender yet crunchy.



Just a matter of minutes before this tasty dish is ready on the table! Serve the Paneer Khurchan with Butter Naan or Tandoori Roti and a glass of Mint Chaas for a satiating meal.

Is Paneer Khurchan healthy?

Yes, this is healthy. But restrictions apply to some.

Lets understand the ingredients of 

What's good in this Paneer Khurchan recipes!

 Paneer + Low Fat Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?  Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. 

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What is the healthy accompaniment option for Paneer Khurchan?

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Jowar Roti
Jowar Roti

Also enjoy this recipe of paneer khurchan with Laccha Paratha.

Lachha Paratha

Lachha Paratha

Can diabetics, heart patients and over weight individuals have Paneer Khurchan?

Paneer Khurchan is healthy and good for weight loss, diabetics and weight watchers BUT CONDITIONS apply. You can switch to low fat paneer and use less oil to have this. Watch your portion size.

Can healthy individuals have Paneer Khurchan?

Yes, this recipe is healthy. Try and use a little less oil. Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes.

Paneer Khurchan is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

How to burn 449 calories that come from Paneer Khurchan?

Walking (6 kmph)            = 2 hours 15 mins 

Running (11 kmph)          = 45 mins 

Cycling (30 kmph)           = 60 mins 

Swimming (2 kmph)        = 1 hour 17 mins 

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy449 cal22%
Protein15.6 g28%
Carbohydrates15.1 g5%
Fiber1.6 g6%
Fat36.3 g55%
Cholesterol0 mg0%
VITAMINS
Vitamin A874.3 mcg18%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C30 mg75%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)26.3 mcg13%
MINERALS
Calcium574.1 mg96%
Iron0.7 mg3%
Magnesium14.2 mg4%
Phosphorus332.3 mg55%
Sodium12.3 mg1%
Potassium159.6 mg3%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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