Saag Paneer Recipe

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Saag Paneer is a classic Indian dish made with paneer (Indian cottage cheese) and leafy vegetables. Here is how to make this delicious Saag Paneer recipe at home.

1 ) Ingredients:

For the saag (green vegetable) mixture:

2 cups spinach leaves (tightly packed)

1 cup mustard greens (optional, if available)

1/2 cup fenugreek leaves (optional, if available)

1/2 cup chopped coriander

1/4 cup dill leaves (optional)

1/2 cup water

2 ) For the paneer:

200 grams paneer, cut into cubes

2 tablespoons ghee or oil

3 ) For the saag paneer:

2 tablespoons ghee or oil

1 large onion, finely chopped

2-3 garlic cloves, chopped

1 inch piece of ginger, chopped

2 green chilies, chopped

3 medium-sized tomatoes, chopped

1 teaspoon cumin seeds

1 teaspoon garam masala

1/2 teaspoon turmeric powder

1/2 teaspoon red chili powder (adjust to taste)

1/2 teaspoon coriander powder

To taste salt

1/4 cup fresh cream or yogurt (optional)

Lemon juice to taste

Instructions:

Preparing the Saag (Greens) Mixture

1. ) Clean and cook the greens

Wash the greens thoroughly and remove dirt.

Boil 1/2 cup water in a large pot.

Add spinach, mustard greens, fenugreek leaves, coriander and dill (if using).

Cook on medium flame for about 5-7 minutes until the greens wilt.

2. ) Blend the greens:

Once cooked, let the greens cool slightly.

Using a blender or immersion blender, blend the greens into a smooth puree. (Yaad rakhen too much) Keep aside.

Preparing the Paneer:

1. ) Fry the Paneer:

Heat 2 tablespoons of ghee or oil in a pan on medium flame.

Add the Paneer pieces and fry them until they turn golden brown on all sides.

Remove them and place on a paper towel to drain the excess oil.

2. ) Making saag paneer:

Saute onions, garlic and ginger:

Heat 2 tbsp ghee or oil in the same pan.

Add cumin seeds and let them crackle for a few seconds.

Add chopped onions and sauté till they turn golden brown.

Add chopped garlic, ginger and green chilies. Saute for 2 more minutes.

3. ) Cook tomatoes and spices:

Add chopped tomatoes (tamatar pyuri) to the pan and cook till they become soft and oil starts separating.

Add turmeric powder, red chili powder, coriander powder and salt. Mix well.

4. ) Add greens and spices:

Add the cooked greens to the pan. Mix everything well and let it cook on low flame for about 10-15 minutes. Keep stirring occasionally to prevent sticking.

5. ) Add paneer and finish:

Add the fried paneer pieces to the saag mixture.

Add garam masala and mix well.

Add fresh cream or yogurt, if using, for a better texture.

Simmer for another 5 minutes to let the paneer absorb the flavours.

5. ) Adjust seasoning:

Taste and adjust salt and spices as needed.

Squeeze lemon juice for pungency.

How to serve:

Serve hot with naan, roti or steamed basmati rice. Garnish with a drizzle of cream or a sprinkle of garam masala if desired.

Enjoy your homemade saag paneer!

Saag paneer recipe in benifits

Saag paneer is not only delicious, but it is also loaded with many health benefits thanks to its nutritious content. Here are some of the main benefits:

(saag paneer recipe video)

(home made Lemon juice recipe)

Benefits of Saag Paneer:

1. Rich in nutrients:

Spinach and other greens:

These are excellent sources of vitamins A, C, K and folate. They also contain essential minerals like iron, calcium and magnesium.

2. Paneer:

An excellent source of protein and calcium, which is essential for muscle repair and bone health.

3. Antioxidant properties:

The leafy vegetables used in saag are rich in antioxidants, which help protect the body from oxidative stress and reduce the risk of chronic diseases.

4. Supports bone health:

Vegetables like paneer and spinach provide both calcium and vitamin K, which are important for maintaining strong bones and preventing osteoporosis.

5. Boosts immunity:

The high amount of vitamin C present in saag supports the immune system, helping the body fight infections and diseases.

6. Aids digestion:

The fibre in saag helps improve digestion and promotes regular bowel movements, reducing the risk of constipation.

7. Heart health:

This dish is low in cholesterol and contains healthy fats (especially if cooked with ghee in moderation), which can promote heart health.

Spinach contains compounds that help lower blood pressure and reduce inflammation.

8. Weight management:

Saag paneer is relatively low in calories and high in protein and fibre, making it a dish that can aid weight management.

9. Good for skin and eyes:

The vitamin A and antioxidants present in spinach and other greens help maintain healthy skin and improve vision.

10. Anti-inflammatory properties:

The ingredients used in greens, such as ginger and turmeric, have anti-inflammatory properties that can help reduce inflammation in the body.

11. Energy booster:

The iron in spinach helps in the formation of hemoglobin and red blood cells, which can increase energy levels and reduce fatigue.

12. Tips to get maximum benefits:

Use fresh ingredients: Fresh vegetables and high-quality paneer will provide the best nutritional benefits.

13. Moderate use of ghee/oil: Though ghee has its own benefits, use it in balanced quantities to make it healthy. Use cream/yogurt in limited quantities:

If you are reducing calorie intake, you can reduce or skip the amount of cream or yogurt. Adding saag paneer to your diet can be a delicious way to enjoy a variety of health benefits while savoring a traditional Indian dish.

Saag paneer recipe ke side effects

Saag paneer is a generally nutritious and healthy dish, but it does have some potential side effects to consider, especially if you eat it in large quantities or have certain health conditions.

Possible side effects of saag paneer:

1. High in oxalate:

Spinach and other green vegetables: These are high in oxalate, which may contribute to the formation of kidney stones in susceptible individuals. People with a history of kidney stones may need to limit their intake of high-oxalate foods.

2. High in calories and fat:

Paneer and ghee:

While they provide healthy fats and protein, they can also be high in calories and saturated fat. If not balanced with other dietary components, excessive consumption can lead to weight gain and increased cholesterol levels.

3. Lactose intolerance:

Cheese:

As a dairy product, cheese contains lactose, which can cause digestive discomfort, such as bloating, gas, and diarrhea, in lactose intolerant individuals.

4. Allergic reactions:

Dairy allergy: Some individuals may be allergic to dairy products, including cheese, which can cause symptoms such as hives, swelling, and difficulty breathing.

5. High sodium content:

Condiments and additives: Depending on the recipe and the amount of salt and other condiments, saag paneer can be high in sodium, which may not be suitable for individuals with high blood pressure or those on a low-sodium diet.

6. Gastrointestinal problems:

High fiber content: For some people, the high fiber content in saag can cause digestive problems such as gas, bloating, and stomach cramps, especially if they are not used to eating a lot of fiber.

7. Spices:

Chili and other spices:
This dish can be spicy, which may cause discomfort for individuals with sensitive stomachs or those prone to acid reflux or heartburn.

8. Potential contaminants:

Pesticides:
If not washed thoroughly, leafy greens may contain pesticide residues, which can be harmful over time. Using organic greens can help reduce this risk.

Tips to minimize side effects:

Moderation:
Enjoy saag paneer in moderation, especially if you have health concerns related to kidney stones, weight management, or cholesterol levels.

Low-fat options:
Use low-fat paneer or reduce the amount of ghee to make a lighter version of the dish.

Lactose-free options:

For those who are lactose intolerant, consider using lactose-free paneer or tofu substitutes.

Washing thoroughly:
Wash the greens thoroughly to remove any pesticide residues or contaminants.

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Make sure saag paneer is part of a balanced diet with a variety of other foods to provide all the necessary nutrients. Monitor spice levels: Adjust the amount of chili and other spices according to your tolerance to avoid gastrointestinal discomfort. By being aware of these potential side effects and making the necessary adjustments, you can enjoy saag paneer as a nutritious part of your diet.
Thankyou