Paneer Spinach Curry
Paneer Spinach Curry - Lose weight rich in protein with pleasure
Healthy, because
Even smarter
Nutritional values
Once again a lot on the ears? Then the Paneer Spinach Curry is just right for you! Because stress can be counteracted with magnesium-rich spinach. In addition, spinach is far ahead of many other vegetables in terms of vitamin E content: 1.4 milligrams per 100 grams. Vitamin E is important as protection against free radicals that damage our body cells and prevents premature aging processes, among other things.
The Indian cheese paneer, which you need for the paneer spinach curry, can be bought in Indian grocery stores, Asian markets or well-stocked organic stores. Ghee is now available in well-stocked supermarkets and drugstores in addition to organic stores.
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 403.5 μg | (673 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 140 μg | (47 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 18.8 μg | (42 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 878 mg | (22 %) | ||
| Calcium | 229 mg | (23 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 15 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 28 g |
Ingredients
- Ingredients
- 8 ½ cups milk (whole)
- 1 large organic lemon (juice)
- 7 ozs Brown basmati rice
- salt
- 2 garlic cloves
- 2 shallots
- 1 pc ginger
- 2 Tbsps Ghee
- 7 ozs frozen Spinach (defrosted)
- ½ tsp Fenugreek seed
- ½ tsp Curry powder
- 1 pinch Chili powder
- 1 pinch Cumin
- 50 ozs Whipped cream
Kitchen utensils
Preparation steps
For the paneer, bring milk to a boil in a saucepan, add lemon juice and wait, stirring, until the milk curdles. Wash a clean kitchen towel with cold water, squeeze it, put it in a sieve and pour coagulated milk into it. Rinse a little with cold water, squeeze the mixture well and let it drain for about 30 minutes.
Then spread the mass about 1-inch thick on a cloth and place on a board. Press the mass into a rectangle, fold the cloth over it and weigh it down with weights or something else. Leave to set in the refrigerator for 4-5 hours.
Then cook rice in 2.5 times the amount of boiling salted water for 30-35 minutes. Meanwhile, peel and very finely dice garlic, shallots and ginger.
Heat ghee in a saucepan. Sauté garlic, shallots and ginger for 2 minutes over medium heat. Squeeze spinach, add and season with fenugreek, curry, salt, chili and cumin. Add cream, season again and simmer for 3 minutes.
Remove paneer from cloth, cut into small pieces, add to spinach and heat for 3-4 minutes. Serve paneer spinach curry with basmati rice.
