Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach, chopped | 520 g | Astringent, Sweet · Cooling |
 Paneer, cut into small cubes | 220 g | Sweet · Cooling |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 12 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 140 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the chopped spinach and paneer cut into small cubes into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and coriander seeds; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
This palak paneer uses more spinach than paneer and no cream, keeping the sauce light. Vata: serve warm with the paneer tender. Pitta: keep ginger and salt modest. Kapha: reduce the paneer portion and do not add cream.
USDA Nutrition Facts for Light Palak Paneer
| Nutrient | Per 100g | Per Serving (1 serving (228g)) |
|---|---|---|
| Energy (Calories) | 101 kcal | 231 kcal |
| Protein | 5.6 g | 12.9 g |
| Total Carbohydrates | 8.2 g | 18.8 g |
| Dietary Fiber | 1.6 g | 3.6 g |
| Total Sugars | 5.9 g | 13.4 g |
| Total Fat | 5.5 g | 12.5 g |
| Calcium | 209.5 mg | 477.7 mg |
| Iron | 2.05 mg | 4.68 mg |
| Magnesium | 63.3 mg | 144.3 mg |
| Phosphorus | 151.5 mg | 345.3 mg |
| Potassium | 515 mg | 1175 mg |
| Sodium | 261 mg | 596 mg |
| Zinc | 0.85 mg | 1.95 mg |
| Copper | 0.09 mg | 0.21 mg |
| Manganese | 0.58 mg | 1.33 mg |
| Selenium | 3.0 µg | 6.8 µg |
| Vitamin C | 16.2 mg | 36.9 mg |
| Vitamin A (RAE) | 316.1 µg | 720.8 µg |
| Vitamin E | 1.38 mg | 3.15 mg |
| Vitamin K | 275.9 µg | 629.0 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.27 mg | 0.62 mg |
| Niacin (Vitamin B3) | 0.57 mg | 1.31 mg |
| Vitamin B6 | 0.19 mg | 0.42 mg |
| Folate (DFE) | 110.8 µg | 252.5 µg |
| Choline | 32.5 mg | 74.1 mg |
