Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Spinach leaves, washed and chopped | 520 g | Astringent, Sweet · Cooling |
 Paneer, cut into small cubes | 260 g | Sweet · Cooling |
 Fennel seeds, lightly crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Fresh ginger, cut into thin slivers | 8 g | Pungent · Heating |
 Ghee, for the pan | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 180 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 180 ml (about 3/4 cup) hot water before starting Punjabi Fennel Palak Paneer; keep one small ladle in reserve in case the base tightens early.
- Wilt the chopped spinach with a splash of hot water, cool it briefly. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Blend only until the leaves form a textured puree. Blend for 20–30 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Warm cumin, fennel, and ginger slivers in ghee. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add the paneer cubes and turn them gently. Keep the pan over low heat for 4–5 minutes, turning once, until a test cube is hot at the center but still tender.
- Pour the green puree around the paneer, simmer without overcooking the color. Maintain medium-low heat for 9–11 minutes, stirring every 3 minutes, until the aroma is rounded and the stated texture is reached.
- Season before serving. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Punjabi Fennel Palak Paneer for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Fennel and spinach keep this tomato-free paneer preparation mild Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use less paneer and fill the plate with extra spinach.
USDA Nutrition Facts for Punjabi Fennel Palak Paneer
| Nutrient | Per 100g | Per Serving (1 serving (250g)) |
|---|---|---|
| Energy (Calories) | 111 kcal | 278 kcal |
| Protein | 5.8 g | 14.5 g |
| Total Carbohydrates | 8.3 g | 20.8 g |
| Dietary Fiber | 1.4 g | 3.5 g |
| Total Sugars | 6.3 g | 15.8 g |
| Total Fat | 6.4 g | 16.0 g |
| Calcium | 217.0 mg | 543.1 mg |
| Iron | 1.77 mg | 4.43 mg |
| Magnesium | 60.0 mg | 150.2 mg |
| Phosphorus | 157.5 mg | 394.1 mg |
| Potassium | 498 mg | 1246 mg |
| Sodium | 246 mg | 615 mg |
| Zinc | 0.85 mg | 2.12 mg |
| Copper | 0.08 mg | 0.20 mg |
| Manganese | 0.51 mg | 1.29 mg |
| Selenium | 3.0 µg | 7.4 µg |
| Vitamin C | 14.8 mg | 37.0 mg |
| Vitamin A (RAE) | 301.0 µg | 753.2 µg |
| Vitamin E | 1.28 mg | 3.21 mg |
| Vitamin K | 251.4 µg | 629.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.28 mg | 0.69 mg |
| Niacin (Vitamin B3) | 0.56 mg | 1.41 mg |
| Vitamin B6 | 0.18 mg | 0.46 mg |
| Folate (DFE) | 100.9 µg | 252.5 µg |
| Choline | 33.2 mg | 83.1 mg |
