How to Make Palak Paneer
Mustard Seeds Add an Interesting Twist
Jul 24, 2009 Sapna Nayyar-Pellicane
According to a response by an Internet user named Yogesh G. on http://answers.yahoo.com/question/index?qid=20090206104725AAnfLXw, the Mohenjodaro and Harappan civilizations of the Indus Valley Civilization (2600-1700 BC), an ancient Indian civilization, cooked spinach and mustard greens in clay pots. "Paneer came much later," Yogesh G. adds. It was actually an accidental invention by the Mongols who were carrying milk in their "mushki" or bags made of raw hide while on horseback, as the heat of the desserts and the rennet in the leather ended up turning the milk into "paneer," he explains. "Paneer" became a part of Indian cuisine during the Mughal era, during the reign of the emperor Akbar in the late-1500s, Yogesh G. concludes.
"Palak Paneer" contains 350 calories, of which 153 come from fat, according to The Daily Plate: Helping You Eat Smarter (2009), Adding mustard seeds to the spinach gives it a kick. Mustard seeds have unique healing properties, according to a 2009 article published by the George Matejian Foundation, on the web site, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=106. The foundation adds that mustard seeds contain selenium and magnesium, which have anti-inflammatory properties. Cumin seeds also add a little more flavor to what could otherwise be a somewhat bland dish. Cumin is available in the form of seeds as well as powder, according to another 2009 article published by the George Matejian Foundation (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=91). Cumin is a good source of iron, the article adds.
Spinach is a good source of iron and cottage cheese is a good source of protein. This recipe will focus on fresh baby spinach leaves and store-bought frozen "paneer".
Ingredients & Preparation Tips
- Fresh spinach is recommended over frozen spinach, particularly, baby spinach leaves, for their especially fresh taste.
- Store-bought frozen "paneer" saves time that would otherwise be spent making it at home. It is best to avoid the fried variety for health reasons.
- The "paneer" should be thawed a day in advance, and should be grilled instead of fried, again, for obvious health reasons.
- This recipe will make use of cumin powder but cumin seeds can also be used.
- Mustard seeds are available in any good grocery store.
- Olive oil can be used instead of vegetable oil, as it is a lighter and therefore more nutritious cooking oil.
- The oil, mustard seeds, and cumin powder or cumin seeds should be added before turning on the heat in order to prevent spluttering.
Palak Paneer with Mustard Seeds and Cumin
Ingredients
- 2 packets (2 cups) of fresh baby spinach
- 2 cups water
- 2 packets (2 cups) frozen paneer, thawed
- 1/2 teaspoon yellow mustard seeds
- 1/2 teaspoon cumin powder or cumin seeds
- 1 tablespoon olive oil
- Non-stick cooking spray (to broil the paneer)
- 1/8 teaspoon pepper (as coating for the "paneer")
- 1/8 teaspoon cumin powder (also as "paneer" coating)
Directions:
- Simmer the spinach in the water in a large saucepan.
- Drain the spinach.
- In a separate saucepan, add the olive oil, mustard seeds, and cumin. Heat on medium in order to prevent burning.
- Add the condiment mixture to the spinach and stir on low heat.
- Grease two baking pans with non-stick cooking spray. Coat the "paneer" pieces with cumin powder and black pepper and broil for 5-10 minutes or as soon as a reddish-brown coating appears on the "paneer" pieces.
- Add the "paneer" pieces to the spinach and stir on low heat.
This delicious and nutritious Indian dish yields 4 servings and can be eaten either alone or with any flatbreads or rice.
Palak Paneer is a popular Indian dish
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