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Chopping
Wash and finely chop the onions, coriander leaves, tomato
Paneer makhana sabzi
Paneer makhana sabzi has 154.3 calories per serving (1 Small Cup) — that's 144.8 calories per 100g. It provides 5.5g protein, 13.3g carbs, and 8.8g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paneer makhana sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories154.3 kcal
- Carbs13.3 g (53.1 kcal)
- Protein5.5 g (21.9 kcal)
- Fats8.8 g (79.3 kcal)
Nutrition Label
Paneer makhana sabzi
- Serving Size1 Small Cup (100 g)
- Calories154.3 kcal
- Carbs13.3 g
- Fiber1.7 g
- Sugar2.9 g
- Protein5.5 g
- Fat8.8 g
- Saturated fat5.1 g
- Mono unsaturated fat2.5 g
- Poly unsaturated fat0.6 g
- Cholesterol16.1 mg
- Sodium272.2 mg
Nutrition per 100g
- Calories144.8 kcal
- Carbs12.5 g
- Fiber1.6 g
- Sugar2.7 g
- Protein5.1 g
- Fat8.3 g
- Cholesterol15.1 mg
- Sodium255.4 mg
1 serving = 106.6g
Cooking time: 20 minutes
Serves: 7 persons
Ingredients
Cream
1 Table Spoon
Ghee clarified butter
3 Table Spoon
Tomato ripe local
250 Grams
Coriander leaves
15 Grams
Onion big
100 Grams
Turmeric powder
2 Grams
Paneer
100 Grams
Salt
1 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Cumin powder
0.5 Grams
Red chilli powder
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Makhana lotus seeds dried
100 Grams
Instructions
1
2
Grinding
Add chopped tomatoes in a blender and make a puree.
3
Frying
Heat 2 tbsp ghee in a pan or kadai. Add makhana/lotus seeds and saute till crisp and the color changes to light golden. Remove and keep aside. Similarly fry the paneer pieces and keep aside.
4
Sauteing
Heat ghee again in the same pan. Then add finely chopped onions and saute till light golden or golden. Add ginger garlic paste. Saute well.Stir and sprinkle the turmeric powder, red chilli powder, coriander powder, cumin powder, and garam masala powder. Stir and saute till the fat leaves the sides of the mixture.
5
Cooking
Add water. Add the roasted makhana and paneer pieces. Stir and simmer for 3 to 4 mins on a low flame. Garnish with coriander leaves and cream.
6
Serving
Server paneer makhana hot with roti or naan or kulcha or paratha or steamed basmati rice or jeera rice.
Also Known As
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Paneer makhana sabzi | Matar Makhana Koora | Matar makhana sabzi | Matar makhana shobji |
|---|---|---|---|---|
| Calories | 154.3 kcal | 130.3 kcal | 130.3 kcal | 130.3 kcal |
| Carbs | 13.3 g | 13.2 g | 13.2 g | 13.2 g |
| Protein | 5.5 g | 3.9 g | 3.9 g | 3.9 g |
| Fat | 8.8 g | 6.9 g | 6.9 g | 6.9 g |
| Fiber | 1.7 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 2.9 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 272.2 mg | 270.3 mg | 270.3 mg | 270.3 mg |
| Cholesterol | 16.1 mg | 16.1 mg | 16.1 mg | 16.1 mg |
Health Goals Suitability
Weight Loss
At 154.3 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (5.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — saturated fat (5.1g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~106.6g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~106.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~106.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~106.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Paneer makhana sabzi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (308.6-462.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Paneer makhana sabzi contains 154.3 kcal (5.5g protein, 13.3g carbs, 8.8g fat). That's 144.8 kcal per 100g. You can track exact portions in the Hint app.
At 154.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paneer makhana sabzi has 5.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Paneer makhana sabzi is light enough for dinner at 154.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paneer makhana sabzi is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510
