PALAK PANEER STUFFED BELL PEPPERS RECIPE
Experience the rich flavors of Pakistani cuisine with this vibrant and nutritious Palak Paneer recipe, a classic ‘Eat Green’ dish packed with nutrients and designed to nourish your body.
Calories:
Total Calories (approximate): 543 kcal
Per serving (1 bell pepper): 320 calories
Ingredients:
- 4 large bell peppers, any color
- 1 cup paneer ,crumbled
- 2 cups fresh spinach leaves
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon garam masala
- 1 teaspoon cumin powder
- Salt, to taste
- 2 tablespoons Olive oil
Methods:
- Preheat the steam pan
- Cut off the tops of the bell peppers and remove the seeds
- Place the bell peppers in a steam dish and drizzle with oil.
- Heat oil in a pan and sauté the onion and garlic until softened.
- Add the spinach leaves and cook until wilted.
- Let the mixture cool, then blend it into a smooth paste.
- Mix the spinach paste with the crumbled paneer, garam masala, cumin powder, and salt.
- Stuff each bell pepper with the palak paneer filling.
- Cover the dish with aluminum foil and steam the bell peppers for 30 min
- Remove the foil and steam for an additional 10-15 minutes, until the bell peppers are tender.
- Sprinkle paneer on top of each bell pepper steam for an additional 2-3 minutes, until melted.
Benefits:
- This recipe is a good source of protein, which is essential for muscle growth and repair.
- It is antioxidant-rich, which helps protect against cell damage and reduce inflammation.
- This recipe is relatively low in calories and fiber rich making it a great option for weight loss & gut health.
- Anti-inflammatory effects: The anti-inflammatory compounds, such as flavonoids, may help reduce chronic inflammation, thereby lowering the risk of heart disease.
- This recipe is high in Vitamin C, which supports immune function, and rich in iron, which helps prevent iron deficiency.
References:
- Roberts, J. L., & Moreau, R. (2016). Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food & function, 7(8), 3337-3353.
- Tewani, R., Sharma, J. K., & Rao, S. V. (2016). Spinach (Palak) natural laxative. International journal of applied research and technology, 1(2), 140-148.
- Murcia, M. A., Jiménez-Monreal, A. M., Gonzalez, J., & Martínez-Tomé, M. (2020). Spinach. In Nutritional Composition and Antioxidant Properties of Fruits and Vegetables (pp. 181-195). Academic Press.
- Nadeem, M., Anjum, F. M., Khan, M. R., Saeed, M., & Riaz, A. (2011). Antioxidant potential of bell pepper (Capsicum annum L.)-A review. Pakistan Journal of Food Science, 21(1-4), 45-51.
- Sun, T., Xu, Z., Wu, C. T., Janes, M., Prinyawiwatkul, W., & No, H. K. (2007). Antioxidant activities of different colored sweet bell peppers (Capsicum annuum L.). Journal of Food Science, 72(2), S98-S102
- https://www.myplate.gov/eat-healthy/fruits


LADY FINGER AND VEGETABLE STIR-FRY RECIPE
Eat green with this vibrant and nutritious packed recipe with vitamins, minerals, fiber and antioxidants to supercharge your healthy eating journey.
Total calories:
Total Calories for the dish: 240 calories
Calories per serving: 111 calories (for 2 servings)
Ingredients
- 1 cup lady finger
- 1 cup mixed vegetables (bell peppers, carrots)
- 2 cloves garlic
- 1 tablespoon olive oil
- 1 teaspoon honey
- Salt and black pepper to taste
- Fresh cilantro (dhania), chopped
Instructions:
- Heat olive oil in a large skillet or wok over medium-high heat.
- Add garlic and sauté for 1 minute
- Add mixed vegetables and cook for 3-4 minutes until they start to soften.
- Add sliced lady finger and cook for another 3-4 minutes until the vegetables are tender-crisp.
- In a small bowl, add honey. Pour the sauce over the vegetables and stir-fry for another minute.
- Season with salt and black pepper to taste.
- Garnish with chopped cilantro, if desired.
- Serve hot over brown rice
Nutritional Benefits:
- Rich in Fiber, supporting healthy digestion and bowel function.
- Rich in antioxidants like vitamin C and beta-carotene, which help protect against cell damage and oxidative stress.
- Low in Calories making it an excellent addition to weight management diets.
- Rich in Vitamin C plays a crucial role in immune system function, helping to protect against infections.
References:
- Gemede, H. F., Ratta, N., Haki, G. D., Woldegiorgis, A. Z., & Beyene, F. (2015). Nutritional quality and health benefits of okra (Abelmoschus esculentus): A review. J Food Process Technol, 6(458), 2.
- Dantas, T. L., Alonso Buriti, F. C., & Florentino, E. R. (2021). Okra (Abelmoschus esculentus L.) as a potential functional food source of mucilage and bioactive compounds with technological applications and health benefits. Plants, 10(8), 1683.
- Bahari, H., Shahraki Jazinaki, M., Rahnama, I., Aghakhani, L., Amini, M. R., & Malekahmadi, M. (2024). The cardiometabolic benefits of okra-based treatment in prediabetes and diabetes: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Nutrition, 11, 1454286.
- Kumar, D., Kumar, S., & Shekhar, C. (2020). Nutritional components in green leafy vegetables: A review. Journal of Pharmacognosy and Phytochemistry, 9(5)
Rennie, C., & Wise, A. (2010). Preferences for steaming of vegetables. Journal of Human Nutrition and Dietetics, 23(1), 108-110.

