Nutritional Facts of Restaurant Style Palak Paneer, Healthy Palak Paneer, Calories in Restaurant Style Palak Paneer, Healthy Palak Paneer

by Tarla Dalal
This calorie page has been viewed 68836 times

Occasion & Party
Indian Party

Equipment
Non-stick Pan

How many calories does one serving of Palak Paneer have?

One  serving of Palak Paneer gives 470 calories. Out of which carbohydrates comprise 84 calories, proteins account for 64 calories and remaining calories come from fat which is 323 calories.  One  serving of Palak Paneer provides about 24 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

restaurant style palak paneer recipe | healthy palak paneer | cottage cheese and spinach curry| with 34 amazing images.

Palak Paneer, an evergreen delicacy from North India, is perhaps one of the most interesting ways to include spinach in your meal. 



restaurant style palak paneer features in many Indian restaurant menus, as it goes well with most Indian breads like Tandoori Naan or Roti

The highlight of this restaurant style palak paneer recipe is the flavour-packed palak gravy, which works effectively not just with paneer but also with potatoes or koftas. Also restaurant style palak paneer tends to use a lot more cream than homemade palak paneer.

You can make a variant of this restaurant style palak paneer recipe with garlic (Lehsuni Paneer Palak Subzi) if you want a peppier flavour. 



To make the restaurant style palak paneer recipe, blanch the spinach in a vessel full of boiling water for 2 to 3 minutes. Drain, refresh with cold water. Blend in a mixer to a smooth purée and keep aside. Heat the oil and butter in a kadhai , add the ginger, garlic and tomatoes and sauté on a medium flame for 1 to 2 minutes. Add the prepared onion-cashew and cook on a medium flame for 3 to 4 minutes. Add the spinach purée, ¾ cup of water, salt and cook on a medium flame for 1 minute. Add the dried fenugreek leaves, punjabi garam masala, sugar and cook on a medium flame for 3 minutes. Add the paneer cubes and cream and cook on a medium flame for 2-3 minutes. Serve the restaurant style palak paneer hot.

See why we think this is a healthy palak paneer sabzi. Spinach is loaded with iron and fibre, while paneer is rich in protein. This makes it a nice recipe to include in your everyday cookbook. If you are on weight loss, then cut the cream and use low fat paneer in the recipe.  

You can cook an array of dishes with this palak paneer recipe, such as the Palak Paneer ToastPalak-Paneer-Roti and Palak Paneer Rice.  

Is Palak Paneer healthy?

Yes, palak paneer is healthy. Made of palak, paneer, cashew nuts, onion, tomatoes and fresh cream. 

Let's understand the ingredients of Palak Paneer.

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 diabetes. Paneer contain omega 3 fatty acids that promotes heart health. Great for weight loss and read the interesting article on is paneer good for you?  

Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total 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. Read about 13 amazing benefits of tomatoes.  

Cashew Nuts : In general, walnuts, cashew nuts, peanuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats and good for your heart. Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. See here for all benefits of cashew nuts

Can Diabetics, Heart patients and obese individuals have palak paneer?

Yes and No. Read on. Since the recipe has good high fat levels, we would suggest that diabetics and heart patients eat this in limited quantity or avoid it.  If you been sugestested by doctor to avoid high fat in your diet or lipid profile is high, then replace full fat paneer with low fat paneer and enjoy this recipe. 

What to have your Palak Paneer with?

Combine the palak paneer with a healthy Indian bread like  bajra roti, jowar roti and whole wheat roti to make a healthy combination. 

Palak Paneer is good for

1. Weight Gain 

2. Healthy Lifestyle

3. Kids

4. Pregnant Women

 

Palak Paneer is high in

1. Protein

2. Folic Acid

3. Vitamin C

4. Calcium

5. Magnesium

6. Phosphorous

7. Zinc

8. Vitamin E

9. Vitamin B2

10. Vitamin A

 

 

How to burn 470 calories that come from one serving of Palak Paneer?

Walking (6 kmph) = 2 hrs 21 mins

Running (11 kmph) = 47 mins

Cycling (30 kmph) = 1 hr 3 mins       

Swimming (2 kmph) = 1 hr 21 mins

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

Value per % Daily Values
Energy314 cal16%
Protein10.6 g19%
Carbohydrates14.1 g5%
Fiber4 g16%
Fat24 g36%
Cholesterol2.5 mg1%
VITAMINS
Vitamin A7935.7 mcg165%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.4 mg36%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C45.4 mg114%
Vitamin E2.8 mg19%
Folic Acid (Vitamin B9)180.4 mcg90%
MINERALS
Calcium346.5 mg58%
Iron4.6 mg22%
Magnesium120 mg34%
Phosphorus179.1 mg30%
Sodium98 mg5%
Potassium409.4 mg9%
Zinc1.1 mg11%
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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Restaurant Style Palak Paneer, Healthy Palak Paneer
5
 on 01 Apr 21 10:33 PM


Hello Ma''am, I have a question which I believe only an expert like you can properly answer. Oil/Butter/Cream v White Rice. Both are unhealthy but what is healthier? By ''excess'' I mean how much restaurants/dhabas use for cooking purposes while making Chole, Paneer Gravy and other foods. They use a lot of Oil,Butter,Cream.
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Tarla Dalal    Dear Vandit, Here''s an article for you in reference to this context. https://www.tarladalal.com/article-butter-ghee-or-oil-–-which-is-a-better-option-246
Reply
02 Apr 21 03:09 PM
Restaurant Style Palak Paneer, Healthy Palak Paneer
5
 on 30 Mar 21 01:32 AM


Relatively useless information without exact serving size.
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Tarla Dalal    We don’t weigh the weight of the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
Reply
30 Mar 21 02:42 PM
Restaurant Style Palak Paneer, Healthy Palak Paneer
5
 on 29 May 20 10:09 PM


Restaurant Style Palak Paneer, Healthy Palak Paneer
5
 on 05 Feb 20 10:32 PM


Hi I found your blog is knowledgeable, But beside that i also encountered with some doubts and mistakes...so kindly write honestly so that we can get real content. Thank you
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Tarla Dalal    Abhinandan, what is your health question regarding this recipe ?
Reply
06 Feb 20 09:01 AM