A Power-Packed Indian Lunch You’ll Enjoy: Palak Paneer With Phulka Palak Paneer with soft, puffed phulkas is one of those meals that satisfies both flavor and health. The type of lunch that makes you feel full, nourished, and good about your food choices. This recipe will deliver the all important protein, iron, fiber, and joy of consuming delicious food in with less than an hour, using the following ingredients: soft paneer cubes, fresh spinach, and some basic Indian spices.
Why We Love This Pairing
- High in protein, calcium, and iron
- The curry is vegetarian and gluten-free by nature
- Pure food with little oil and no heavy cream
- Great for energy and getting used to think about your weight
- Nutrient-dense and easy to digest
Ingredients You Will Need
For Palak Paneer: (Serves 2-3) - 2 cups washed & coarsely chopped spinach leaves
- 200g cubed paneer
- 1 medium onion, finely chopped
- 1 medium tomato (chopped finely or pureed)
- 2 green chilies (or to taste)
- 1 tsp of ginger-garlic paste
- 0.5 tsp of cumin seeds
- 0.5 tsp of garam masala
- 0.25 tsp of powdered turmeric
- 0.5 tsp of powdered coriander
- Salt to taste
- 1 tbsp of ghee or oil
- Water (if needed)
- 1 tbsp cashew paste or low-fat curd (optional for creaminess
Phulka (Roti): – makes 6
- 1 cup whole wheat flour
- A sprinkle of salt
- Water for kneading
- Dry flour for rolling
- Ghee (optional for brushing)
How to Make It
Paneer Palak
Blend and Blanch Spinach
Boil some water in a pot. Blanch the spinach leaves for one to two minutes, until wilted. Transfer immediately to a bowl of cold water to keep them green.
Drain and then use a little water to blend into a smooth paste. Set aside.
Prepare the Curry Base
Heat some ghee or oil in a pan. Put the cumin seeds into the hot oil. Let it sputter.
Sauté your onions until golden brown. Cook the ginger-garlic paste until the raw smell is gone.
Add the green chilies and the tomatoes. Stir well. Cook until the tomatoes are tender and the oil starts to separate.
Add the spinach and spices
Add salt, the turmeric and coriander powders. Stir well.
If your base is too thick, just add a splash of water. Add the spinach puree, and simmer on a gentle flame for 4-5 minutes.
Finish off by adding the paneer
Lightly stir in the cubed paneer. Cook for another three to four minutes.
If you want a creamier feel, garnish with garam masala, and a spoon of cashew paste or curd if you like.
Turn off the heat, and leave covered until you are ready to serve.
Phulka
Make the dough. Combine salt and whole wheat flour in a big bowl. Slowly add water, kneading until soft and smooth. Rest for 15 to 20 minutes under a lid.
Roll It Out
Take small pieces from the dough. Using a rolling pin, roll them out into flat circles until they are thin and even, sprinkling with dry flour if you need to.
Make the Phulka’s.
Heat up the flat pan or tawa. Place one rolled out roti on the hot tawa.
Cook until small spots become light brown, then turn it over.
Turn it over again, and gently press down with a spatula or cloth, to encourage it to puff up as the second side is cooked.
Remove, brush with ghee if you want to.
Continue with the other pieces of dough.
Serving Suggestions
Serve the fresh phulkas after removing the Palak Paneer from the burner. To make it a complete lunch, pair it with:
A small bowl of raita or curd
A simple salad of beetroot, carrot and cucumber.
A small dish of pickles or a wedge of lemon.
Health Tips
Palak (spinach) is rich in iron, fiber and antioxidants. The paneer provides calcium and good quality protein. Whole wheat phulkas provide dietary fibre and complex carbohydrates. Overall, this meal encourages digestion, energy and wellness.
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