Spiced Scrambled Paneer with Spinach & Tomatoes

Name: Spiced Scrambled Paneer with Spinach & Tomatoes
Prep time: 5 min
Cook time: 15 min
Yield: 2 servings
Cuisine: Indian
Ingredients: 1 tbsp oil; 1 tsp cumin seeds; 1 diced onion; 2 chopped tomatoes; 1/4 tsp turmeric powder; Fresh coriander or mixed dried herbs for garnishing; 225g paneer (crumbled or mashed); Salt to taste; Chilli flakes (optional); 100g baby leaf spinach; 1 tsp ginger or garlic paste

Healthy, Delicious – Goes Well with Pita Bread or Chapati

PCOS (PMOS) Nutrition Weight Loss Menopause Nutrition GLP-1 Support

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Fluffy scrambled paneer tossed with spinach, ripe tomatoes and warm spices makes a protein-rich, satisfying vegetarian main, a Harman Bajwa recipe.

Prep5 min

Cook15 min

Serves2 servings

Nutrition per serving

598kcal

28gProtein

13gFibre

68gCarbs

27gFat

Nutritionist’s Note

The crumbled paneer supplies a solid 28 g of high‑quality protein plus calcium, which is especially beneficial for menopausal clients needing bone support and for those on a GLP‑1‑focused plan. Combined with fibre‑rich spinach and tomatoes, the dish delivers about 13 g of fibre to help stabilise blood‑sugar spikes – a key factor in managing PCOS and supporting sustainable weight loss. The modest 595 kcal count, warm spices and low‑glycaemic vegetables make this a satisfying, nutrient‑dense main that I would recommend for anyone looking to curb cravings while still meeting their protein and micronutrient goals.

Ingredients

1 tbsp oil
1 tsp cumin seeds
1 diced onion
2 chopped tomatoes
1/4 tsp turmeric powder
Fresh coriander or mixed dried herbs for garnishing
225g paneer (crumbled or mashed)
Salt to taste
Chilli flakes (optional)
100g baby leaf spinach
1 tsp ginger or garlic paste

Method

Heat the oil in a non-stick pan over medium-low heat. Add the cumin seeds and let them pop.
Add the ginger or garlic paste and diced onion. Cook for 2 minutes until softened.
Add the crumbled paneer, chopped tomatoes and turmeric. Stir well and cover until the tomatoes soften.
Add the spinach leaves and a pinch of salt. Gently mix all the ingredients together.
Cover and cook for 7-8 minutes on low heat until everything is well combined.
Garnish with fresh coriander or mixed herbs and serve with pita bread or chapati.

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Storage

Store leftovers in an airtight container in the fridge for up to 3 days. Freezing is not recommended, as paneer changes texture and becomes spongy and watery upon thawing. Reheat gently in a pan over low heat with a splash of water to restore moisture, or microwave on medium until piping hot throughout.

Tips

Add a generous squeeze of fresh lemon juice just before serving; the vitamin C dramatically improves your body's absorption of the non-haem iron present in the spinach.
Reduce the final cooking time once the spinach is added to just 1-2 minutes until wilted – overcooking paneer makes it tough and rubbery, while destroying heat-sensitive folate and vitamin C in the greens.
Always pair the turmeric powder with a small pinch of freshly cracked black pepper. Black pepper contains piperine, which boosts your body's absorption of turmeric's anti-inflammatory curcumin by up to 2,000%.