paneer and spinach soup recipe | Indian palak soup with paneer | protein rich palak paneer soup | spinach cottage cheese soup |
by Tarla Dalal
Added to 142 cookbooks
This recipe has been viewed 51856 times
paneer and spinach soup recipe | Indian palak soup with paneer | healthy palak paneer soup | spinach cottage cheese soup | with 27 amazing images.
paneer and spinach soup is a fragrant and nourishing Indian soup with soothing flavours. Learn how to make healthy spinach paneer soup.
Subtly flavoured this spinach cottage cheese soup is a wholesome fare that you will love to slurp up. Palak cooked and blended to a puree, thickened with moong dal and perfectly pepped up with onions, salt and pepper is a delight for the taste buds.
paneer and spinach soup is a protein rich soup with 8.4 grams of protein ( 15% of RDA).
This protein-packed healthy palak paneer soup is a meal in a bowl! generous use of moong dal, paneer and spinach make it extremely nourishing and filling, while the onion and pepper bring in their soothing yet sharp flavours.
To make paneer and spinach soup, heat the butter in a broad non-stick pan, add the paneer and gently sauté on a medium flame for 1 to 2 minutes or till the paneer is light brown in colour. Keep aside. In the same pan add onions and sauté on medium flame for 1 to 2 minutes. Add the moong dal, spinach and 2 1/2 cups of water and cook on a medium flame for 15 minutes or till the dal is cooked. Keep aside to cool completely. Once cooled transfer it in a mixer jar and blend to a smooth purée. Transfer the purée to the same pan, add 2 cups of water, salt and pepper. Mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Add the sautéed paneer pieces. Cook on a medium flame for 1 minute, while stirring occasionally. Serve the paneer and spinach soup hot.
This delightful Indian palak soup with paneer is not only tantalizingly tasty, but also conveniently quick to prepare. Try it out!
Tips for paneer and spinach soup. 1. Do not over sauté the paneer pieces else they might turn chewy. 2. Also do not sauté them and keep too much ahead of time.
Enjoy paneer and spinach soup recipe | Indian palak soup with paneer | healthy palak paneer soup | spinach cottage cheese soup | with step by step photos.
For paneer and spinach soup- To make paneer and spinach soup, heat the butter in a broad non-stick pan, add the paneer and gently sauté on a medium flame for 1 to 2 minutes or till the paneer is light brown in colour. Keep aside.
- In the same pan add onions and sauté on medium flame for 1 to 2 minutes.
- Add the moong dal, spinach and 2 1/2 cups of water and cook on a medium flame for 15 minutes or till the dal is cooked. Keep aside to cool completely.
- Once cooled transfer it in a mixer jar and blend to a smooth purée.
- Transfer the purée to the same pan, add 2 cups of water, salt and pepper. Mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the sautéed paneer pieces and cook on a medium flame for 1 minute, while stirring occasionally.
- Serve the paneer and spinach soup hot.
Paneer and Spinach Soup recipe with step by step photos
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like protein rich paneer soup | Indian cottage cheese soup | palak soup with paneer | protein rich palak paneer soup | then see our protein rich Indian soup recipes and some recipes we love.
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what is protein rich paneer soup made of ? See below image of list of ingredients for protein rich paneer soup.
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Heat 2 tsp butter in a broad non-stick pan. Butter adds a creamy and rich texture to the soup, making it more indulgent and satisfying.
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Add 1 cup chopped paneer (cottage cheese). Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes.
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Gently sauté on a medium flame for 1 to 2 minutes or till the paneer is light brown in colour.
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Transfer cooked cottage cheese in a bowl.
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In the same pan put 1/2 cup roughly chopped onions. Onions add a savory and pungent flavor that complements the creamy texture of paneer and the other ingredients in the soup.
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Saute on medium flame for 1 to 2 minutes.
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Add 1/4 cup yellow moong dal (split yellow gram). The mild, nutty flavor of yellow moong dal complements the creamy texture of paneer and the other ingredients in the soup. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and helps to keep it moist.
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Add 1 cup finely chopped spinach (palak). Spinach imparts a vibrant green color to the soup, making it visually appealing. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
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Add 2 1/2 cups of water.
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Cook on a medium flame for 15 minutes or till the dal is cooked.
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Set aside the soup mixture to cool completely before blending. We used a steel thali for this step.
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Transfer the mixture to a blender.
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Blend till smooth.
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Transfer the purée to the same pan
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Add 2 cups of water.
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Add salt to taste.
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Add freshly ground black pepper (kalimirch) to taste.
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Mix well.
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Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
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Add the cooked paneer pieces.
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Cook on a medium flame for 1 while stirring occasionally.
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Serve paneer and spinach soup | Indian palak soup with paneer | healthy palak paneer soup | spinach cottage cheese soup | hot.
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Add 1 cup chopped paneer (cottage cheese). Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes.
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Add 1 cup finely chopped spinach (palak). Spinach imparts a vibrant green color to the soup, making it visually appealing. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.
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Heat 2 tsp butter in a broad non-stick pan. Butter adds a creamy and rich texture to the soup, making it more indulgent and satisfying.
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Paneer and Spinach Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 34% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots , mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves , broccoli , capsicum etc. 24% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, toor dal , sesame seeds ). 20% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 19% of RDA.
- Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 15% of RDA.
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Accompaniments
Nutrient values (Abbrv) per serving
| Energy | 172 cal |
| Protein | 8.4 g |
| Carbohydrates | 12.7 g |
| Fiber | 1.5 g |
| Fat | 9.8 g |
| Cholesterol | 3.8 mg |
| Sodium | 26.5 mg |
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