Paneer: The Versatile Indian Cheese
Paneer is a popular dairy product in Indian cuisine, often referred to as Indian cottage cheese. It is known for its versatility and is used in a wide variety of dishes, both sweet and savory. Paneer is made from milk and a coagulating agent such as lemon juice or vinegar. Milk is heated, and when it reaches a certain temperature, the coagulating agent is added, causing the milk to curdle. The curdled milk is then drained, and the solid part that remains is paneer.
Contents & Benefits of Paneer :
Paneer is a rich source of high-quality protein, providing approximately 11-14 grams of protein per 100 grams. This makes it an excellent protein source, especially for vegetarians. Paneer is relatively high in calories, with around 260-350 calories per 100 grams, primarily due to its protein and fat content. The calorie content can vary based on the milk’s fat content and the manufacturing process. Paneer contains varying amounts of fat, typically ranging from 20-30 grams per 100 grams. The fat content largely depends on the type of milk used and the manufacturing process. Paneer made from whole milk will have a higher fat content. Paneer is a good source of calcium, providing around 200-350 milligrams of calcium per 100 grams. Calcium is essential for bone health and various bodily functions. Paneer contains phosphorus, with approximately 100-200 milligrams per 100 grams. Phosphorus plays a crucial role in bone and teeth health, as well as in energy metabolism. Paneer contains vitamin B12, an essential nutrient for nerve function and red blood cell production. The exact content can vary but is generally present in moderate amounts. Paneer contains riboflavin, which is important for energy production. The specific amount can vary, but it is typically present in appreciable quantities. Paneer also provides various other vitamins and minerals, including vitamin A, vitamin D, magnesium, and zinc, although the amounts may be relatively small. Traditional, homemade paneer may contain probiotic bacteria, depending on the culture used. These beneficial microorganisms can support gut health.
Culinary Use :
Paneer can be used in various dishes, including curries, vegetables, Sandwiches, sweets like Rasgulla , Rasmalai (Famous Bengali Mithai), Kabab, Fries. Paneer is a valuable source of protein for vegetarians and vegans who don’t consume animal meats.
It’s important to note that the nutritive value of paneer can differ based on the type of milk used (whole, skim, or low-fat), the manufacturing process, and any added ingredients like salt. Additionally, while paneer is a nutritious food, it’s relatively high in saturated fat, so it should be consumed in moderation as part of a balanced diet. Homemade paneer is often preferred as it can be made with fresh, pure ingredients without additives or preservatives.
