January 28, 2011

Iron Rich Foods: Paneer Methi Chaman

Iron deficiency is one of the common problems that we, women deal with and iron rich diet is often highly recommended. Why do we exactly need Iron? - its main use is to transport oxygen to the body, ensure that our immunity system is strong and to produce energy in the body. Some of the main sources of iron are - beet root, spinach, broccoli, spinach, lentils, almonds, dates etc.

Today let us talk about our beloved Spinach. Shall we - Its not just meant for Popeye, but for all his fans too :). Me and my husband are ardent fans of both popeye and spinach. I sometimes jokingly say that my husband might be an avatar of Popeye as he can eat spinach all through the week!!

Spinach, the generously green plant is one of the popular iron foods. In a serving of 180g (3/4 cup) of spinach, body gets 6.43mg of iron.

Paneer Methi Chaman

When we are talking about *Iron-rich* recipes, the first thing that comes to our mind is -"Greens". This dish has loads of them and combined with Paneer, it tastes even better. The addition of both fresh fenugreek leaves and kasuri methi gives it an unbeatable flavor quotient.

Preparation Time: 15 mins
Cooking Time: 20 mins

Ingredients -

4 cups spinach, roughly chopped
1 tsp dried fenugreek leaves (kasuri methi)
2 cups fenugreek leaves, roughly chopped
1 cup paneer (indian cottage cheese), cubed
1 tbsp oil
1 tsp cumin seeds (jeera)
1/2 cup onions, chopped
1/4 tsp asafoetida (hing)
a pinch of turmeric
1/4 tsp chilli powder
1/2 tsp dhania powder (coriander powder)
1 tsp ginger garlic paste
1/4 tsp garam masala
salt to taste
some fresh coriander - for garnishing

Preparation -

Step 1: Heat a small pan on medium heat and roast the dried fenugreek leaves till crisp for 1-2 mins. Keep aside.

Step 2: Boil water in a vessel and blanch the spinach and fenugreek leaves for 2-3 mins. To retain the bright green color, place the greens under cold water immediately.

Step 3: Drain the greens and blend in a mixer till smooth, adding little water at a time. Keep aside.

Step 4: Heat oil in a wide pan and add cumin seeds and onions. Saute until light golden brown. Add ginger-garlic paste. Mix and cook for 1-2 mins until the raw taste disappears. Season with asafoetida, turmeric, chilli powder, coriander powder and dried fenugreek leaves (crushed between both the palms). Saute everything for 3-4 mins on medium-low flame.

Step 5: Add salt, paneer cubes (which can be added as-is or lightly fried in 1/2 tsp of oil, like I did) and garam masala. Depending on the consistency you want, add about 1/4 cup of water if desired. Cook on a medium-low flame for 4-5 mins, stirring once or twice in between.

Step 6: Garnish and Serve.

Note: If you want a rich, creamy taste, add in cream, milk or half-and-half.

Nitin bhayya - this post is for you. I hope - aap ye bhabhiji ke liye banauge and khilaoge bhi ;-)

Have a gorgeous weekend - for people on the west coast and for east coast - Stay warm, have hot soups and enjoy the snow :)

until next time,


  1. Like the name palak meethi Chaman :) Looks delicious, and I would love it without the cream the Popeye way.

  2. A very new dish to me...Have some fresh methi in my kitchen garden and would love to try this one!!


  3. I have made a Palak Methi Chaman - a Tarla Dalal recipe too and loved it! I saw this after lunch at work and I didnt even have anything to snack on and I was craving for it (still am)


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