Rajma Palak Paneer Sabzi recipe serves 6, 200 grams per serving.
349 calories for 1 serving of Rajma Palak Paneer Sabzi, Cholesterol 5 mg, Carbohydrates 18.3g, Protein 12g, Fat 25.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Rajma Palak Paneer Sabzi.
See rajma palak paneer recipe | palak paneer rajma | saagwala rajma | palak rajma |
rajma palak paneer is a delightful fusion of flavors, combining these 3 main components, rajma, paneer and spinach. Learn how to make rajma palak paneer recipe | palak paneer rajma | saagwala rajma | palak rajma |
rajma palak paneer recipe is a hearty and flavorful Indian dish that combines the richness of kidney beans (rajma), the earthy goodness of spinach (palak), and the creamy texture of paneer. The kidney beans are simmered in a spicy onion tomato-based masala, while the spinach is pureed along with other refreshing herbs and spices. Paneer cubes are then added to the gravy, and the dish is finished with a touch of cream and butter.
The result is a thick, flavorful saagwala rajma that can be enjoyed with basmati-rice-without-pressure-cooker-perfect-steamed-basmati-rice-4800r, roti , or butter naan, making it a hearty meal suitable for lunchor dinner. This dish brings together a variety of textures and flavors in a comforting gravy that is spiced with traditional Indian masalas. This palak paneer rajma is perfect for a comforting and satisfying meal, especially during the colder months.
Is Rajma Palak Paneer Sabzi healthy ?
Yes, but conditons apply.
Let's understand the ingredients.
What's good.
Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a fiber rich food. See here for 10 health benefits of rajma and why you should eat it.
Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.
Paneer + Low Fat Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.
What's the problem /
Fresh Cream : 1 tbsp of Amul fresh cream (15 gm) provides around 37 calories, out of which 34 calories are from fat (22 calories result from saturated fat), 2 calories from carbs and 1 calorie from protein. Till late, saturated fat was always looked upon as that evil fat which would lead to high cholesterol levels and strokes. Offhand, studies have revealed no such association. In fact, fats will keep you full for a long time and avoid bingeing and weight gain. However, the proportion of cream and the way you use them in cooking is of great importance to maintain your waistline. You can add about a tsp of fresh cream once in a while to your meals, especially coffee, to enhance the taste. Moreover, the use of cream cuts down on bitterness of the coffee, so you won’t add any sugar to your coffee. Addition of sugar will anyways cause more harm to your body. But, try not to add fresh cream in bulk frequently. Also remember that with any kind of diet to stay fit and healthy, you need to follow a good exercise plan on a daily basis.
Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin A, Vitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee.
Refined Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking. The development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.
Can diabetics, heart patients and over weight individuals have Vegetable and Noodle Soup?
Yes, but make the following changes.
- Substitute full fat paneer to low fat paneer to reduce the fat content of your recipe.
- Reduce the amount of ghee used.
- Reduce the amount of vegetable oil used. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Coconut oil is a medium chain triglycerides (MCT’s). Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.
- Restrict portion size.