Palak paneer

Photo of palak paneer.

Palak paneer is a traditional Indian dish with a low glycemic index, making it a great choice for people with diabetes and a perfect dinner dish once or twice a week. This recipe is packed with nutrient-rich palak (spinach) and high-protein paneer (cottage cheese).

Prep time: 20 minutes

Cooking time: 30 minutes

Serves: 2

Serving size: 1 cup (200g)


·      Palak (spinach), 300g finely chopped

·      Paneer (cottage cheese), 100g

·      1 medium onion, finely chopped

·      Vegetable oil, 2 tbsp (30ml)

·      1 large tomato, finely chopped

·      Ginger powder, 1 tsp (5g)

·      Garlic powder, 1 tsp (5g)

·      Cinnamon, 1 small stick

·      Coriander powder, 1 ½ tsp (7g)

·      Red chili powder, ½ tsp (2.5g)

·      1-2 green chili, finely chopped

·      Turmeric powder, 1 tsp (5g)


1.     Rinse the palak with fresh water and cook in a pressure cooker with green chilies until wilted.

2.     Puree the cooked palak and set aside.

3.     Mix the turmeric in water and soak paneer cubes for a few minutes.

4.     Heat the vegetable oil in the cooker and fry the cinnamon stick to release its fragrance.

5.     Add the onions and cook for 2 minutes, then stir in the ginger powder and garlic powder.

6.     Stir in the chili powder and coriander powder.

7.     Add chopped tomato. Cook well until it softens and the curry's oil starts to separate.

8.     Add the pureed palak and cook for 2 more minutes.

9.     Add paneer cubes and cook for an additional 3 minutes.

10.   Serve with whole-grain chapati or brown rice.

Storage: Store any leftover palak paneer in the refrigerator and consume it within 2 days.

Nutritional information

Per serving:

Calories - 243kcal

Fat - 19g

Carbohydrate - 9.1g

Protein - 13g

Sodium - 60mg

Sugar - 4g

Fiber - 4g

Profile photo of dietitian Kainat Kamran, contributor of the diabetes-friendly palak paneer recipe.
Kainat Kamran

Kainat Kamran is a dietitian with a strong background in recipe writing for diabetes management, dedicated to helping people lead healthier lives through balanced nutrition. She uses her passion for educating and empowering her clients to develop successful meal plans and dietary strategies.

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