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palak paneer paratha recipe | healthy spinach paneer paratha | palak paneer paratha for weight loss |


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Palak Paneer Paratha, Healthy Spinach Paneer Paratha

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પાલક અને પનીરના પરોઠા - ગુજરાતી માં વાંચો (Palak Paneer Paratha, Healthy Spinach Paneer Paratha in Gujarati) 

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palak paneer paratha recipe | healthy spinach paneer paratha | palak paneer paratha for weight loss | with 50 amazing images.

palak paneer paratha recipe | healthy spinach paneer paratha | palak paneer paratha for weight loss is a healthy one dish meal. Learn how to make healthy spinach paneer paratha.

To make palak paneer paratha, for the palak dough combine the whole wheat flour, salt, ghee and the prepared spinach purée in a bowl and knead well to make a semi-soft dough using approx. 1/2 cup of water. Cover and keep aside for 15 minutes. For the stuffing, heat the oil in a broad non-stick pan and add the cumin seeds. When the seeds crackle, add the green chillies and saute on a medium flame for a few seconds. Add the cauliflower and saute on a medium flame for 2 minutes. Add paneer, coriander, dried mango powder, chilli powder and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Keep aside. Divide the dough and the stuffing into 8 equal portions. Roll out a portion of the dough into a 150 mm. (6”) diameter circle using a little whole wheat flour for rolling. Place a portion of the stuffing on half of the circle, apply little water along with circumference and fold it over to make a semi-circle. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil. Place the paratha on it and cook a medium flame till it turns golden brown in colour from both the sides. Keep pressing with spatula so the paratha cooks well. Repeat steps 2 to 5 to make 7 more parathas. Serve immediately with fresh curds.

With the refreshing green hue of spinach, these healthy spinach paneer paratha look and taste good! While spinach adds its goodness to the dough, a successful duo of cauliflower and paneer perked up with coriander, green chillies and ginger work their magic in the filling!

These palak paneer paratha for weight loss can be enjoyed by heart patients and diabetics too. The use of whole wheat flour, spinach and cauliflower adds fibre and paneer adds in protein, both the nutrients help to add a satiety value. The fibre also helps to manage cholesterol and blood sugar levels. You can make your choice between full fat paneer and low fat paneer.

Tips for palak paneer paratha. 1. The spinach puree has to be thick. So do not add too much water while blending spinach. 2. While we have stuffed the paratha and made a semi-circle, you can place the stuffing in the centre, bring all the sides of roti in the centre, seal it and finally roll it again. 3. Grated cauliflower can be replaced with grated carrot. 4. Since very little oil is used to grease the tava before cooking the paratha, we suggest you serve these parathas immediately to enjoy its texture and flavour.

Enjoy palak paneer paratha recipe | healthy spinach paneer paratha | palak paneer paratha for weight loss | with step by step photos.

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Palak Paneer Paratha, Healthy Spinach Paneer Paratha recipe - How to make Palak Paneer Paratha, Healthy Spinach Paneer Paratha

Preparation Time:    Cooking Time:    Total Time:     8Makes 8 parathas (8 paratha )
Show me for parathas

Ingredients

For The Palak Dough
1 1/2 cups roughly chopped spinach (palak)
1/2 tsp lemon juice
2 cups whole wheat flour (gehun ka atta)
salt to taste
2 tsp ghee

For The Stuffing
1 tsp oil
1/2 tsp cumin seeds (jeera)
1 tbsp finely chopped green chillies
3/4 cup grated cauliflower
3/4 cup crumbled paneer (cottage cheese)
2 tbsp finely chopped coriander (dhania)
1/2 tsp dried mango powder (amchur)
1/2 tsp chilli powder
salt to taste

Other Ingredients For Palak Paneer Paratha
 whole wheat flour (gehun ka atta) for rolling
2 tsp oil for greasing

For Serving
 fresh curd (dahi)
Method

For the palak dough
    For the palak dough
  1. Combine the whole wheat flour, salt, ghee and the prepared spinach purée in a bowl and knead well to make a semi-soft dough using approx. 1/2 cup of water.
  2. Cover and keep aside for 15 minutes.

For the stuffing
    For the stuffing
  1. Heat the oil in a broad non-stick pan and add the cumin seeds.
  2. When the seeds crackle, add the green chillies and saute on a medium flame for a few seconds.
  3. Add the cauliflower and saute on a medium flame for 2 minutes.
  4. Add paneer, coriander, dried mango powder, chilli powder and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Keep aside.

How to proceed
    How to proceed
  1. To make the palak paneer paratha, divide the dough and the stuffing into 8 equal portions.
  2. Roll out a portion of the dough into a 150 mm. (6”) diameter circle using a little whole wheat flour for rolling.
  3. Place a portion of the stuffing on half of the circle, apply little water along with circumference and fold it over to make a semi-circle.
  4. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil.
  5. Place the paratha on it and cook a medium flame till it turns golden brown in colour from both the sides. Keep pressing with spatula so the paratha cooks well.
  6. Repeat steps 2 to 5 to make 7 more parathas.
  7. Serve the palak paneer paratha immediately with fresh curds.

Spinach and Paneer Parathas Video by Tarla Dalal

Palak Paneer Paratha, Healthy Spinach Paneer Paratha recipe with step by step photos

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what is palak paneer paratha made off?
  1. what is palak paneer paratha made off? healthy spinach paneer paratha is made from spinach dough made from 1 1/2 cups roughly chopped spinach (palak), 1/2 tsp lemon juice, 2 cups whole wheat flour (gehun ka atta), salt to taste and 1 tbsp ghee. 

    Paneer Stuffing
    3/4 cup grated cauliflower
    3/4 cup crumbled paneer (cottage cheese)
    2 tbsp finely chopped coriander (dhania)
    1 tbsp finely chopped green chillies
    salt to taste

making palak (spinach) puree
  1. In a mixer put 1 1/2 cups roughly chopped spinach (palak).
  2. Add 1/2 tsp lemon juice.
  3. Add 1 tbsp of water.
  4. Blend to a smooth purée. 
  5. Keep aside. Your palak puree is ready.

benefits of palak
  1. Good Source of Iron :
    Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free.
  2. Great Source of Insoluble Fiber :
    Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber. The insoluble fibre contained in spinach has also been associated with protecting the heart and other vital organs from damage. Also known to prevent colon cancer as it removes toxic waste from our body quickly. See 17 amazing benefits of palak.

benefits of whole wheat flour
  1. Good for bones : Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. 
  2. Whole wheat flour Diabetic Friendly: Being rich in Magnesium, whole wheat flour  contributes to many health benefits and will improve insulin response by lowering insulin resistance. Excellent for controlling blood sugar levels through the presence of Zinc also.  See 11 super benefits of whole wheat flour.

tips for palak paneer paratha
  1. The spinach puree has to be thick. So do not add too much water while blending spinach. 
  2. While we have stuffed the paratha and made a semi-circle, you can place the stuffing in the centre, bring all the sides of roti in the centre, seal it and finally roll it again. 
  3. Grated cauliflower can be replaced with grated carrot. 
  4. Since very little oil is used to grease the tava before cooking the paratha, we suggest you serve these parathas immediately to enjoy its texture and flavour. 

making palak dough for palak paneer paratha
  1. To make dough for palak paneer paratha | healthy spinach paneer paratha | palak paneer paratha for weight loss | in a bowl put 2 cups whole wheat flour (gehun ka atta). We have made this a healthy recipe but you can use 1 cup whole wheat flour (gehun ka atta) and 1 cup plain flour (maida).
  2. Add salt to taste.
  3. Add 2 tsp of ghee. Health consciuons people can add only 1 tsp of ghee.
  4. Add prepared spinach purée. See above on step by step on how to make spinach puree.
  5. Add 1/2 cup water plus 1 tablespoon.
  6. Knead well to make a semi-soft dough.
  7. Cover and keep aside for 15 minutes.
     
  8. This is how the dough looks like after 15 minutes.
  9. Divide the dough into 8 equal portions.

stuffing for palak paneer paratha
  1. Heat 1 tsp oil in a broad non-stick pan.
  2. Add 1/2 tsp cumin seeds (jeera).
  3. Allow the seeds to crackle.
  4. Add 1 tbsp finely chopped green chillies.
  5. Saute on a medium flame for a few seconds. 
  6. Add 3/4 cup grated cauliflower. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower. 
  7. Saute on a medium flame for 2 minutes. Ensure the cauliflower doesn't burn. 
  8. Add 3/4 cup crumbled paneer (cottage cheese). If you are on weight loss, diabetic or heart patient then use low fat 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? 
    Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. 
  9. Add 2 tbsp finely chopped coriander (dhania).
  10. Add 1/2 tsp dried mango powder (amchur).
  11. Add 1/2 tsp chilli powder.
  12. Add salt to taste.
  13. Mix well.
  14. Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  15. Divide the dough into 8 equal portions.

cooking palak paneer paratha
  1. To make palak paneer paratha recipe | healthy spinach paneer paratha | palak paneer paratha for weight loss | sprinkle a little flour on the rolling surface. 
  2. Take a portion of the dough and flatten it.
  3. Roll out a portion of the dough into a 150 mm. (6”) diameter circle using a little whole wheat flour for rolling.
  4. Place a portion of the stuffing on half of the circle.
  5. Put little water with your finger on the edges of paratha to enable it to seal well.
  6. Fold it over to make a semi-circle.
  7. Press the edges with your fingers to seal the paratha.
  8. Heat a non-stick tava (griddle) and grease with 1/4 tsp of oil. Remember to grease the tava for each paratha, as no oil is used in cooking.
  9. Place the folded paratha onto the greased tava.
  10. Cook the bottom side and keep pressing down with a spatula. The paratha takes about 3 to 4 minutes to cook each side. So be patient.
  11. Remember to press down on the edges of the paratha with the spatula to ensure they get cooked.
  12. Flip over and cook the other side. Keep flipping and cooking the paratha till golden brown in colour. Repeat the process for the remaining palak paneer parathas | healthy spinach paneer paratha | palak paneer paratha for weight loss |.
  13. Serve palak paneer paratha | healthy spinach paneer paratha | palak paneer paratha for weight loss | immediately with curds.

how to grate cauliflower
  1. First clean the cauliflower and separate its big florets from the stem and discard the stems and keep in bowl.
  2. Grate the cauliflower by holding the whole cauliflower with the stem against the thickest holes of a grater and grate it by pushing it downwards using the force of your hands. The florets should quickly crumble away to rather fine bits, leaving you with the tougher stem to discard.
  3. Keep aside grated cauliflower in a bowl.

Health Benefits of palak paneer paratha
  1. Palak Paneer Paratha – a healthy Indian fare.
  2. Made with wheat flour, spinach and cauliflower adds enough fibre to the recipe.
  3. Paneer is a good source of protein, which helps to nourish the cells of the body. 
  4. Spinach lends iron, which aids in boosting haemoglobin levels.
  5. Vitamin C from cauliflower will help in absorption of iron and also help build immunity. 
  6. Calcium, magnesium, phosphorus, vitamin A, vitamin C and B vitamins are other nutrients this paratha is rich in. 
Accompaniments

Aam Chana Achar, Rajasthani Pickle 
Achari Dahi Bhindi, Punjabi Sabji 
Ker ka Achaar 
Punjabi Aam ka Achaar 
Punjabi Gajar ka Achar 
Tendli ka Achar, Tindora Achar 

Nutrient values (Abbrv) per paratha
Energy187 cal
Protein6.3 g
Carbohydrates25.5 g
Fiber4.6 g
Fat7.2 g
Cholesterol0 mg
Sodium17.9 mg

RECIPE SOURCE : Desi KhanaBuy this cookbook
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Reviews

Palak Paneer Paratha, Healthy Spinach Paneer Paratha
5
Foodie #682638
 on 24 Oct 22 08:36 AM


suc a powerpacked breakfast.. thnk you for sharing.
Reply
Spinach and Paneer Paratha
5
 on 26 Jul 18 03:44 PM


Reply
स्पिनॅच एण्ड पनीर पराठा
5
 on 04 Oct 17 04:05 PM


आज मेने पालक फूलगोभी और पनीर का मिश्रण भरा स्पिनॅच एण्ड पनीर पराठा की रेसिपी बनाई और बेहतरीन तरीका मुझे बेहाद पसंद आया
Reply
Spinach and Paneer Paratha
5
Archana M
 on 11 Mar 15 03:18 PM


This recipe is so healthy, and a meal by itself.Just perfect with raita. superb..
Reply
Paneer and Spinach Parathas
5
shreya_the foodie
 on 27 Oct 12 01:39 PM


Crumbled paneer in a spinach paratha. Perfect combo.
Reply
Paneer And Spinach Parathas
5
Foodie #493890
 on 03 Nov 11 08:26 PM


Reply