Spinach Paneer Kofta Curry: A Healthy & Flavorful North Indian Delight
Spinach Paneer Kofta Curry is a comforting, delicious, and nutritious dish that combines the best of leafy greens and protein-packed paneer, all enveloped in a creamy, slightly sweet makhani gravy. This dish is perfect for a healthy lunch or dinner, offering a balance of flavors that will surely satisfy your taste buds. The crispy spinach and paneer koftas soak up the rich, aromatic gravy, making each bite a delightful experience.
Cuisine: North Indian
Course: Lunch
Diet: High-Protein Vegetarian
Ingredients
For the Spinach Paneer Koftas
| Ingredients | Quantity |
|---|---|
| Paneer (Homemade Cottage Cheese) | 1 cup, crumbled |
| Spinach Leaves (Palak) | 5 cups, chopped |
| Gram Flour (Besan) | 1/4 cup |
| Cumin Powder (Jeera) | 1 teaspoon |
| Salt | To taste |
| Oil | For pan-frying |
| Whole Wheat Bread Crumbs | 1/2 cup |
For the Makhani Gravy
| Ingredients | Quantity |
|---|---|
| Garlic, grated | 3-4 cloves |
| Ginger, grated | 1 inch |
| Honey | 1 tablespoon |
| Cardamom Powder (Elaichi) | 1/2 teaspoon |
| Garam Masala Powder | 1 teaspoon |
| Red Chilli Powder | To taste |
| Fresh Cream | 1/2 cup |
| Kasuri Methi (Dried Fenugreek Leaves) | For flavor and garnish |
Preparation Time: 30 minutes
Cooking Time: 70 minutes
Total Time: 1 hour 40 minutes
Servings: 4-6
Instructions
Step 1: Preparing the Spinach and Paneer Mixture
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Sauté the Spinach: Begin by heating 1 teaspoon of oil in a pan. Add the chopped spinach leaves and sauté them on high heat until the spinach wilts and most of the moisture evaporates. This step should take about 5-7 minutes. Once done, turn off the heat and allow the spinach to cool completely.
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Mix the Spinach with Gram Flour: Once the spinach has cooled, add the gram flour and salt to taste. Mix thoroughly until the spinach and flour form a cohesive mixture. Divide the spinach mixture into 8 equal portions.
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Prepare the Paneer Filling: In a separate bowl, crumble the paneer and add cumin powder and salt. Divide this mixture into 8 equal portions.
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Form the Koftas: Take one portion of the spinach mixture, flatten it on the palm of your hand, and place a portion of the paneer mixture in the center. Gently fold the spinach around the paneer to form a ball. Repeat this process for all the koftas. Don’t worry if the spinach mixture feels a bit difficult to handle—this is normal!
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Coat the Koftas: Roll each kofta ball in whole wheat bread crumbs, ensuring they are evenly coated. This will give the koftas a crispy exterior when cooked.
Step 2: Cooking the Koftas
You can cook the koftas either in the oven or a Kuzhipaniyaram pan (an Indian-style pan for frying).
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In the Oven: Preheat your oven to 200°C (390°F). Place the koftas on a greased baking sheet, brush them lightly with oil, and bake for 20-25 minutes or until golden brown. Remove from the oven and set aside.
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In the Kuzhipaniyaram Pan: Heat a Kuzhipaniyaram pan and drizzle a little oil in each cavity. Gently place the koftas in the pan and cook until golden brown on all sides. You will need to flip them carefully to ensure they cook evenly.
Step 3: Preparing the Makhani Gravy
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Sauté the Aromatics: Heat oil in a heavy-bottomed pan. Add the grated ginger and garlic, sautéing them for a few seconds until fragrant.
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Add the Spices: Stir in the tomato puree, turmeric powder, cardamom powder, garam masala powder, salt, and red chili powder to taste. Bring the mixture to a boil, then reduce the heat and simmer for about 5 minutes to cook the tomatoes thoroughly.
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Finish the Gravy: Add the fresh cream and honey, stirring to combine. Add the Kasuri methi (dried fenugreek leaves) for flavor. Stir well and cook for another minute.
Step 4: Combine Koftas and Gravy
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Simmer the Koftas: Gently add the pan-fried spinach paneer koftas into the makhani gravy. Cover the pan and let the koftas simmer for 10-15 minutes, allowing them to absorb the flavors of the gravy. If the gravy is too thick, you can add a little water to reach your desired consistency. Taste the curry and adjust the salt and spice levels as needed.
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Garnish and Serve: Garnish the curry with additional Kasuri methi for an aromatic touch and serve hot.
Serving Suggestions
Spinach Paneer Kofta Curry is best enjoyed with a side of whole wheat naan or jeera rice for a wholesome and satisfying meal. This dish is perfect for a family dinner, a special occasion, or a party, as it’s both healthy and flavorful.
Tips and Variations:
- Spinach Handling: Be sure to remove as much moisture from the spinach as possible while sautéing to prevent the koftas from becoming soggy.
- Paneer Substitute: If you don’t have homemade paneer, store-bought paneer works just fine, but make sure to crumble it well for even mixing.
- Kofta Variations: You can experiment with adding grated carrots, boiled potatoes, or other vegetables to the spinach and paneer mixture for a unique twist.
- Gravy Richness: For a richer gravy, you can add cashew paste or ground almonds to the makhani gravy.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 300-350 kcal |
| Protein | 12-15 grams |
| Carbohydrates | 20-25 grams |
| Fiber | 4-6 grams |
| Fat | 18-22 grams |
| Saturated Fat | 8-10 grams |
| Sodium | 350-450 mg |
| Sugar | 4-6 grams |
Spinach Paneer Kofta Curry is not only delicious but also a great source of protein and iron, making it a nutritious meal that satisfies your cravings for both flavor and health. Whether you’re cooking for yourself or serving a crowd, this dish is sure to become a favorite.
