Name: Indian saag paneer
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: 500 g spinach (fresh or frozen, chopped); 200 g mustard greens (or extra spinach); 250 g paneer (cubed); 1 medium onion (diced); 4 clove garlic (minced); 1 tbsp ginger (minced); 1 pc green chili (slit); 1.5 tsp ground coriander; 1 tsp γκαράμ μασάλα; 0.5 tsp κουρκούμη; 2 tbsp heavy cream or cashew cream; 2 tbsp ghee or oil; 1 tsp άλας; 150 g steamed basmati rice or naan (to serve)

Συνταγές
Indian saag paneer
Χορτοφάγος📦 Meal prep❄ Κατάψυξη

North Indian classic — pureed greens (spinach + mustard) in a fragrant masala gravy, with pan-seared paneer cubes. 22 g protein + 380 mg calcium per serving.

kcal

450

Π

22g

C

38g

F

24

g

⏱ 40 λεπτά✂ 15 προετ.👤 4 μερ.🧊 3ψυγείο

Υλικά

500 g spinach (fresh or frozen, chopped)
200 g mustard greens (or extra spinach)
250 g paneer (cubed)
1 medium onion (diced)
4 clove garlic (minced)
1 tbsp ginger (minced)
1 pc green chili (slit)
1.5 tsp ground coriander

Βήματα

Wilt greens in boiling water 3 min; drain; blend smooth.
In a wide pan, heat ghee; sauté onion + garlic + ginger + chili 7 min.
Add coriander + garam masala + turmeric; bloom 30 sec.
Stir in pureed greens; simmer 5 min.
Pan-sear paneer in a dry pan 2 min per side; fold into the gravy.
Stir in cream; adjust salt; serve with rice or naan.

Μικροθρεπτικά ανά μερίδα

% της ημερήσιας πρόσληψης ενηλίκων (FDA/EFSA μέσος)

Σίδηρος
39%

1 tsp γκαράμ μασάλα

0.5 tsp κουρκούμη

2 tbsp heavy cream or cashew cream

2 tbsp ghee or oil

1 tsp άλας

150 g steamed basmati rice or naan (to serve)

Ασβέστιο

38%

B12

25%

Ωμέγα-3

55%

Ψευδάργυρος

38%

Μετάφραση σε εξέλιξη — εμφανίζεται αγγλική.

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