Palak Paneer – An Iron and Protein Rich Vegetarian Spinach Curry

Palak Paneer iron and protein rich spinach curry recipe by Starting Solids Australia

When it comes to rich and delicious vegetarian meals that are suitable for the whole family curries are an excellent source of inspiration. This is a really affordable vegetarian curry to make, but it is also filled with iron and protein from the spinach, lentils and paneer. 

We have often mentioned that baby food doesn’t need to be bland and that the earlier you introduce your little one to a variety of foods and flavours the better! Flavoursome foods are also key to working towards family mealtimes, because the older members of the household are more likely to eat the same food at the same time if is tastes good! 


Age Recommendation - from 6 months.

What is Paneer?

Paneer is a type of cheese than comes from India. It is often low in sodium, so it is a good cheese option for little ones starting solids. The texture can be a little rubbery depending on the brand and therefore a choking risk if it isn’t served in a suitable way. Check the texture before serving it up (some brands will easily crumble and be totally fine) but if it feels a little firm then we would suggest thinly slicing or crumbling the paneer pieces in this recipe for your bub before serving the curry. 

It is also good to keep in mind that paneer and yogurt are both dairy foods, so be mindful of using them if you haven’t already introduced them. Check out our article of introducing the top nine allergens if you want to know more.

If you are dairy free you could swap the paneer for tofu or even more legumes and the yogurt for a coconut milk.  


Palak Paneer


  • 1 tsp turmeric 
  • ½ tsp cayenne pepper (this creates mild warmth but if your LO is not use to any spice use ¼ of a tsp)
  • 2 tbs olive oil
  • Paneer (200g)
  • 3 x packets of frozen spinach (250g per box)
  • 2 x whole tomatoes
  • ½ cup of low sodium stock 
  • 1 onion
  • 1 carrot
  • 1 tbs ginger
  • 1 tbs garlic
  • 1 tsp garam masala 
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 can of lentils (drained and rinsed)
  • 1 tbs tahini (unhulled ideally)
  • ¾ of a cup of Greek yogurt 


  • Heat your pan then add 1 tbs of oil and your paneer to brown
  • Then add in your spices and remaining olive oil before cooking for 4-5 mins until the spices are nice and fragrant. If it is sticking too much, you can add a tablespoon of water to prevent burning. This step is really important, as it gives the dish a rich flavour
  • Get your blender out and blitz your spinach, carrot, onion and tomatoes. Then add this to your pan with the spices
  • Add in your stock and drained lentils to the pan. Cook for 20-30 minutes
  • Turn off the heat before adding in your yogurt and tahini


Serve with

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