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breakfastvegetarianIndian

Palak Paneer with Spiced Cauliflower Rice

A hearty North Indian breakfast featuring protein-rich paneer in a vibrant spinach sauce, paired with low-GI cauliflower rice spiced for balance. This meal delivers essential nutrients like iron, folate, and complete proteins while maintaining a minimal glycemic impact. Perfect for a nourishing start to the day.

Palak Paneer with Spiced Cauliflower Rice

Instructions

1
Prepare Ingredients for Both Dishes
preparation

Wash and roughly chop spinach leaves, cube paneer, chop onions, mince garlic, and grate cauliflower into rice-like texture using a box grater or food processor. Set all ingredients aside in separate bowls for efficient cooking.

💡 Grate cauliflower ahead of time and store in an airtight container in the fridge for up to 2 days to save prep time.
2
Start Palak Paneer Base
sautéing

Heat ghee in a large pan over medium heat (about 160°C), add cumin seeds and let them sizzle for 30 seconds until fragrant. Add chopped onions, minced garlic, and ginger paste, sautéing for 3 minutes until onions turn translucent and golden.

💡 Keep stirring to prevent garlic from burning, as it can turn bitter.
3
Cook Spinach for Palak Paneer
sautéing

Add chopped spinach to the pan in batches, stirring over medium heat (160°C) for 3-4 minutes until fully wilted and bright green. Avoid overcooking to preserve nutrients and color.

💡 Use a large pan to accommodate spinach volume before it wilts down.
4
Start Cauliflower Rice
sautéing

In a separate large skillet, heat ghee over medium heat (160°C), add grated cauliflower, turmeric, and garam masala, stirring to coat evenly. Sauté for 8-10 minutes until tender but not mushy, with a slight golden hue.

💡 Spread cauliflower evenly in the pan for even cooking; avoid overcrowding to prevent steaming.
5
Blend Palak Paneer Mixture
blending

Transfer the wilted spinach mixture to a blender or food processor and pulse into a coarse puree, retaining some texture. Work in batches if needed, ensuring not to over-blend into a smooth paste.

💡 Let the mixture cool slightly before blending to avoid steam buildup in the blender.
6
Finish Palak Paneer
simmering

Return the spinach puree to the original pan over low heat (120°C), add cubed paneer, and simmer for 3-4 minutes until paneer softens slightly and absorbs flavors. Season with salt and pepper, stirring gently to avoid breaking the paneer.

💡 If paneer feels too firm, soak cubes in warm water for 5 minutes before adding to soften them.
7
Final Check on Cauliflower Rice
sautéing

Check cauliflower rice for tenderness; it should be soft but retain a slight bite, with a golden color from turmeric. If needed, sauté for an additional 1-2 minutes on medium heat (160°C), then remove from heat.

💡 Taste and adjust seasoning at this stage for a balanced flavor profile.
Prep Time
15 Min
Cook Time
20 Min
Per Serving
710kcal
Protein15%
Carbs7%
Fat77%
Glycemic Load
6.7 (Low)
Nutrition Information
PreparedRaw ingredients
Energy710 kcal· 36%
Protein26 g· 52%
Carbohydrates12 g· 4%
Carbs (absorbed)9.5 g· 4%
Dietary Fiber2.5 g· 10%
Fat58 g· 83%
Saturated Fat35.5 g· 178%
Monounsaturated Fat17 g· 68%
Polyunsaturated Fat2 g· 18%
Trans Fat0 g· 0%
Cholesterol130 mg· 43%
Sodium455 mg· 23%
Potassium710 mg· 20%
Calcium310 mg· 31%
Magnesium76 mg· 20%
Phosphorus280 mg· 40%
Iron7 mg· 50%
Zinc2 mg· 20%
Copper0.30 mg· 30%
Selenium22 µg· 40%
Iodine3 µg· 2%
Vitamin C24 mg· 30%
Vitamin A2010 µg· 251%
Vitamin D3 µg· 15%
Vitamin E4.5 mg· 38%
Vitamin K480 µg· 640%
Vitamin B10.45 mg· 41%
Vitamin B20.80 mg· 57%
Vitamin B60.60 mg· 43%
Vitamin B120.70 µg· 28%
Folate560 µg· 280%
Niacin2.1 mg· 13%
Biotin9 µg· 18%
Pantothenic Acid1.7 mg· 28%
Salt Equivalent1.2 g· 19%

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