Palak Paneer Sandwich is a delightful combination of spiced spinach and paneer stuffed between slices of crispy, toasted bread. This nutritious and flavorful sandwich is perfect for a quick breakfast, lunch, or snack, providing a rich source of protein, calcium, and iron. It pairs wonderfully with mint chutney or ketchup for a satisfying bite.
Health Benefits:
- Rich in Protein and Calcium: Paneer provides a healthy dose of protein and calcium, essential for bone health.
- High in Iron: Spinach adds a boost of iron, which is beneficial for maintaining good energy levels.
- Low-Calorie: Using multigrain bread keeps the sandwich low in calories while adding fiber.
- Great for Quick Meals: This sandwich is an ideal option for a light, nutritious meal or snack.
Nutritional Information (Per Sandwich):
- Calories: 230
- Protein: 10g
- Fat: 12g
- Carbohydrates: 22g
- Fiber: 4g
- Calcium: 15% of daily value
- Iron: 10% of daily value
Nutritional Highlights:
- Rich in Protein (from paneer)
- High in Fiber (from spinach and whole-grain bread)
- Good Source of Calcium and Iron
- Low in Calories
Ingredients:
- Paneer (Cottage Cheese): 200 grams, crumbled
- Fresh Spinach (Palak): 1 cup, finely chopped
- Onion: 1 small, finely chopped
- Garlic: 2-3 cloves, minced
- Green Chilies: 1, finely chopped
- Cumin Seeds: 1/2 tsp
- Garam Masala: 1/2 tsp
- Turmeric Powder: 1/4 tsp
- Salt: To taste
- Butter: 2-3 tbsp (for toasting)
- Whole Grain or Multigrain Bread: 8 slices
- Oil: 1 tbsp
- Fresh Coriander Leaves: 2 tbsp, finely chopped (optional for garnish)
Recipe Instructions:
1. Sauté the Spinach and Aromatics
Heat 1 tbsp of oil in a pan. Add cumin seeds and let them splutter. Add finely chopped onions, garlic, and green chilies. Sauté until the onions turn soft. Add the chopped spinach and cook until the spinach wilts down completely. Season with turmeric powder, garam masala, and salt. Stir well to mix the spices evenly.
2. Add the Paneer
Once the spinach is cooked, add crumbled paneer to the pan. Stir and cook for 2-3 minutes until the paneer absorbs the flavors of the spinach and spices. Adjust the seasoning and set aside the filling.
3. Assemble the Sandwich
Take two slices of bread and spread the paneer-spinach filling evenly on one slice. Place the other slice on top. Butter the outer sides of both bread slices.
4. Grill the Sandwich
Heat a tawa (griddle) or sandwich maker. Place the buttered sandwich on the tawa or grill and cook on medium heat until the bread turns golden brown and crispy on both sides.
5. Serve
Serve the crispy Palak Paneer Sandwich hot with a side of ketchup or mint chutney.
Tips and Tricks:
- Extra Crispiness: Butter the outer sides of the bread generously to ensure a golden, crispy crust.
- Customization: You can add grated cheese for an extra layer of flavor or use different types of bread like sourdough or whole wheat.
- Make it Healthier: Substitute paneer with tofu for a lower-calorie, vegan option.
