Overview
Winter in india is a season of
fresh, vibrant produce, and few greens capture the essence of the season like
palak (spinach). Packed with
iron, calcium, vitamins, and antioxidants, palak is a staple in many
winter favourites.Pairing spinach with
protein-rich ingredients makes it a powerhouse for
energy, immunity, and warmth during colder months. Here are
8 high-protein palak dishes to enjoy this winter:
1. Palak Paneer
·
Ingredients: spinach, paneer, garlic, spices.·
Protein Punch: Paneer is a great source of
casein protein and calcium.·
Tip: Blanch spinach before blending to retain nutrients and get a smooth gravy.
2. Palak Chole
·
Ingredients: spinach, chickpeas, onion, tomato, garam masala.·
Protein Punch: Chickpeas provide
plant-based protein and fiber.·
Tip: Use pressure-cooked chickpeas for a creamy texture without extra oil.
3. Palak Moong Dal
·
Ingredients: spinach, split green gram, turmeric, cumin.·
Protein Punch: Moong dal is
light on the stomach and rich in protein.·
Tip: Add spinach towards the end of cooking to preserve antioxidants.
4. Palak corn Tikki
·
Ingredients: spinach, boiled corn, potatoes, spices.·
Protein Punch: corn adds
fiber and protein, making a wholesome snack.·
Tip: Serve with yogurt dip for extra protein.
5. Palak and egg Bhurji
·
Ingredients: spinach, eggs, onions, chilies.·
Protein Punch: eggs provide
high-quality protein and essential amino acids.·
Tip: Cook eggs on low flame with spinach to retain moisture and flavor.
6. Palak Quinoa Salad
·
Ingredients: spinach, cooked quinoa, nuts, seeds, lemon dressing.·
Protein Punch: Quinoa is a
complete plant-based protein.·
Tip: Add roasted chickpeas or tofu for an extra protein boost.
7. Palak Tofu Stir-Fry
·
Ingredients: spinach, tofu cubes, bell peppers, soy sauce.·
Protein Punch: Tofu provides
soy protein, rich in iron and calcium.·
Tip: Pan-sear tofu first for a crispy texture before tossing with spinach.
8. Palak Lentil Soup
·
Ingredients: spinach, red lentils, garlic, ginger, cumin.·
Protein Punch: red lentils are
high in plant protein and easy to digest.·
Tip: Blend part of the soup for a creamy texture without cream.
Tips for Cooking Palak
1.
Wash thoroughly: spinach can have dirt or grit in the leaves.2.
Blanch quickly: Retains color, nutrients, and flavor.3.
Pair with protein: Paneer, lentils, tofu, eggs, or legumes.4.
Season wisely: Garlic, cumin, and mild spices enhance flavor without overpowering nutrition.
Conclusion
Winter is the perfect season to enjoy
palak in high-protein dishes that are both nourishing and delicious. Incorporating these dishes into your meals can
boost immunity, maintain energy, and add variety to your winter diet.
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