Lighter palak paneer

Palak paneer is the dish most Indian families already love, so it makes no sense to give it up. This version keeps all the comfort but skips the heavy cream. A simple curd and milk trick gives you the same silky texture, and the paneer keeps you full well into the evening.

Why it helps

Paneer brings protein, and spinach brings fibre and iron. Together they slow down how quickly your lunch raises blood sugar, so you feel steady instead of sleepy at 4 pm. Restaurant versions drown the palak in cream and butter. At home, a spoon of whisked curd does the same job with far less heaviness. More high-protein foods

Ingredients (serves 3)

• 2 big bunches palak (spinach), washed well
• 200 g paneer, cut into cubes
• 1 medium onion, finely chopped
• 2 tomatoes, chopped
• 1 teaspoon ginger-garlic paste
• 1 green chilli (optional)
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon garam masala
• Salt to taste
• 2 tablespoons whisked curd plus 2 tablespoons milk
• 2 teaspoons oil or ghee

Method

1. Blanch the palak: drop the leaves into boiling water for 2 minutes, then move them straight into cold water. This keeps the green bright and the taste fresh.
2. Blend the blanched palak with the green chilli into a smooth puree.
3. Heat oil in a kadhai, add cumin seeds, then the onion. Cook until golden.
4. Add ginger-garlic paste and tomatoes. Cook until the tomatoes turn soft and the oil separates slightly.
5. Pour in the palak puree, add salt and garam masala, and simmer for 4 to 5 minutes.
6. Lower the flame fully. Whisk the curd with the milk and stir it in slowly so it does not split. This is the cream trick.
7. Add the paneer cubes and simmer gently for 2 to 3 minutes.
8. Serve hot with phulkas and a simple kachumber salad.

Make it your own

• Lightly pan-toast the paneer cubes first if your family likes a firmer bite.
• Swap half the paneer for boiled chana for extra fibre on a budget.
• Add a small handful of methi leaves with the palak in winter for a lovely bitterness.

Enjoy it as part of the CurviCare Plate, and read how milk and dairy fit into PCOS.