How many calories does one serving of Methi Palak Paneer Sabzi have?

One serving of Methi Palak Paneer Sabzi ( 125 grams) gives 313 calories. Out of which carbohydrates comprise 46 calories, proteins account for 48 calories and remaining calories come from fat which is 220 calories.  One serving of Methi Palak Paneer Subzi provides about 15.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Methi Palak Paneer Sabzi recipe serves 4, 125 grams per serving.

313 calories for 1 serving of Methi Palak Paneer Sabzi, Cholesterol 0 mg, Carbohydrates 11.5g, Protein 11.6g, Fat 24.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Methi Palak Paneer Subzi.

methi palak paneer sabzi recipe | palak methi paneer saag | Indian style methi palak paneer sabzi | dry methi palak paneer |

methi palak paneer sabzi is an easy Indian accompaniment to rotis and parathas. Made from methi, palak, paneer, onions, tomatoes and spices. Learn how to make palak methi paneer saag.

You will love the delectable blend of traditional spices with your favourite greens and veggies, but remember to serve Indian style methi palak paneer sabzifresh to enjoy the perfect aroma, flavours and colours.

This palak methi paneer saag can be enjoyed at lunch time too!. You can cool it and pack it in a tiffin to be carried to work. 

Greens are wonder foods that we aim to include daily in our diets. This dry methi palak paneer is a wonderful recipe that includes two iron and vitamin A rich greens at one go, and calcium and protein loaded paneer on top of that! The fibre is a boon for the gut too!

But check out the calories in dry methi palak paneerand make your serving size choice. You can also reduce the amount of oil being used to save on some calories. Those who are aiming a low fat diet, can replace the high fat paneer with low fat paneer.

Is Methi Palak Paneer Subzi healthy?

Yes, this is healthy. But restrictions apply to some. All the health conscious people can reduce the oil to 2 tsp to keep calories and fat under check and use coconut oil instead of processed seed oils. Substitute  full fat paneer to low fat paneer to reduce the fat content of your recipe.

Let's understand the Ingredients.

What's good.

1. Paneer : 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. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack.Great for weight loss and read the interesting article on is paneer good for you?

2. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

3. Methi (fenugreek leaves) : Methi leaves are low in calorie, powerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here. 

4. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

5. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Can diabetics, heart patients and over weight individuals have Methi Palak Paneer Subzi ?

Yes, but make the following changes.

1. All the health conscious people can reduce the oil to 2 tsp to keep calories and fat under check and use coconut oil instead of processed seed oils. 
2. Substitute  full fat paneer to low fat paneer to reduce the fat content of your recipe.

What is a healthy accompaniment to the Sabzi? 

We suggest a bajra roti, jowar roti, radish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Bajra Roti

Can healthy individuals have Methi Palak Paneer Subzi  ?

Yes, but reduce oil usage down to 3 tsp.

Methi Palak Paneer Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). All the health conscious people can reduce the oil to 2 tsp to keep calories and fat under check and use coconut oil instead of processed seed oils. Substitute  full fat paneer to low fat paneer to reduce the fat content of your recipe.

1. 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. 77% of RDA.
2. 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. 55% of RDA.
3. 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. 39% of RDA.
4. 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 ). 31% of RDA.
5. 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 ). 21% of RDA.