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spinach and paneer soup recipe | palak paneer soup | healthy spinach cottage cheese soup |
Tarla Dalal
06 December, 2024
Table of Content
spinach and paneer soup is a nutritious and flavorful recipe for pregnant women seeking a healthy and comforting soup. Learn how to make palak paneer soup .
Onions and black pepper add a wonderful flavour to this spinach based soup while paneer gives a rich texture in spinach and paneer soup .
Generally, mild flavours are preferred during the first trimester , but if you yearn for – and can comfortably handle – a little more spice, add one or two cloves of garlic or a quarter or a teaspoon of mixed herbs to pep up this nutritious palak paneer soup .
To make spinach and paneer soup , heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 minute.
Add the spinach and sauté on a medium flame for 2 minutes.
Allow the mixture to cool completely. Once cooled, blend in a mixer till smooth using 11/2 cups of water.
Transfer the mixture back into the same non-stick pan, add the paneer, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Serve spinach and paneer soup immediately.
spinach and paneer soup is rich in vitamin A, Folic acid , calcium, phosphorus and Vitamin B2 .
pro tips for spinach and paneer soup . 1. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti-inflammatory properties.. This is one of the healthiest oils you can opt for. 2. Spinach has a mild, earthy flavor that compliments the savory notes of the soup. It also adds a slightly bitter taste that balances the richness of the paneer. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone.
Enjoy spinach and paneer soup recipe | palak paneer soup | healthy spinach cottage cheese soup | with step by step photos.
Tags
Preparation Time
10 Mins
Cooking Time
5 Mins
Total Time
15 Mins
Makes
2 servings
Ingredients
For Spinach and Paneer Soup
2 1/2 cups chopped spinach (palak)
1/2 cup crumbled paneer (cottage cheese)
1 tsp olive oil
1/2 cup chopped onion
salt to taste
Method
- To make spinach and paneer soup , heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 minute.
- Add the spinach and sauté on a medium flame for 2 minutes.
- Allow the mixture to cool completely. Once cooled, blend in a mixer till smooth using 1½ cups of water.
- Transfer the mixture back into the same non-stick pan, add the paneer, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve spinach and paneer soup immediately.
Spinach and Paneer Soup recipe with step by step photos
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like spinach and paneer soup recipe | palak paneer soup | healthy spinach cottage cheese soup | then see our Indian soup recipes and some recipes we love.
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what is spinach and paneer soup made of ? See below image of list of ingredients for spinach and paneer soup. spinach and paneer soup is made from 2 1/2 cups chopped spinach (palak), 1/2 cup crumbled paneer (cottage cheese), 1 tsp olive oil, 1/2 cup chopped onions, salt and pepper.
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what is spinach and paneer soup made of ? See below image of list of ingredients for spinach and paneer soup. spinach and paneer soup is made from 2 1/2 cups chopped spinach (palak), 1/2 cup crumbled paneer (cottage cheese), 1 tsp olive oil, 1/2 cup chopped onions, salt and pepper.
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Spinach, baby 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 has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.
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Spinach, baby 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 has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.
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To make spinach and paneer soup recipe | palak paneer soup | healthy spinach cottage cheese soup | heat 1or 2 tsp olive oil or coconut oil or oil in a pan. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for.
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Add 1/2 cup chopped onions. Onions release a wonderful aroma when cooked, which makes the soup more inviting. 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.
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Sauté on a medium flame for 1 minute.
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Add 2 1/2 cups chopped spinach (palak). Spinach has a mild, earthy flavor that complements the savory notes of the soup. It also adds a slightly bitter taste that balances the richness of the paneer. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
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Sauté on a medium flame for 2 minutes.
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Add 1½ cups of water.
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Allow the mixture to cool completely.
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Transfer the mixture to a blender.
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Blend till smooth.
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Transfer the mixture back into the same non-stick pan.
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Add 1/2 cup crumbled paneer (cottage cheese). 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.
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Add salt to taste. We added 1/4 tsp salt. Salt brings out natural flavours and makes foods more palatable. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt.
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Add freshly ground black pepper (kalimirch) to taste. Freshly ground black pepper has a more intense and complex flavor than pre-ground pepper. It adds a subtle spiciness and depth of flavor to the soup.
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Mix well.
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Cook on a medium flame for 2 minutes, while stirring occasionally.
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Serve spinach and paneer soup recipe | palak paneer soup | healthy spinach cottage cheese soup | hot, immediately with toasted multigrain bread.
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To make spinach and paneer soup recipe | palak paneer soup | healthy spinach cottage cheese soup | heat 1or 2 tsp olive oil or coconut oil or oil in a pan. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for.
-
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heat 2 tsp olive oil or coconut oil or oil in a pan. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for.
![]()
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Add 1/2 cup chopped onions. Onions release a wonderful aroma when cooked, which makes the soup more inviting. 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.
![]()
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Add 2 1/2 cups chopped spinach (palak). Spinach has a mild, earthy flavor that complements the savory notes of the soup. It also adds a slightly bitter taste that balances the richness of the paneer. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
![]()
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heat 2 tsp olive oil or coconut oil or oil in a pan. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for.
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Spinach and Paneer Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 102% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 53% of RDA.
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 47% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 23% of RDA.
- Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.
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Spinach and Paneer Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
Nutrient values (Abbrv)per plate
| Energy | 172 cal |
| Protein | 7.2 g |
| Carbohydrates | 9.1 g |
| Fiber | 2.3 g |
| Fat | 11.9 g |
| Cholesterol | 0 mg |
| Sodium | 51.4 mg |
Click here to view Calories for Spinach and Paneer Soup
The Nutrient info is complete
Healthy Eating
March 13, 2025, midnight
Love the taste of spinach and when paneer is added to it, makes a great tasting healthy soup. There is almost zero fast in this.
Mruga D
March 13, 2025, midnight
Crumbly paneer gives that nice mouthfeel to the soup...addition of Calcium rich minus fat paneer to Vitamin A rich spinach soup makes a perfect meal!
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