In season当季Indian印度
Palak Paneer菠菜奶酪咖喱
A 4-serving recipe with a 45-minute beginner workflow, exact seasoning and visible checkpoints.菠菜与印度奶酪搭配，姜蒜和香料融进浓绿的咖喱汁里。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Blend hot soup safely: fill the blender no more than half, remove the center cap and cover the hole with a folded towel, hold the lid down and start on low. Or use an immersion blender in the pot off heat.热汤安全打碎：搅拌机不超过半满，取下盖中央小盖，用折叠毛巾盖住孔，手压盖子，从低速开始；或关火后在锅中用手持料理棒。- Use 1 lb / 450 g fresh spinach, washed. Cut 12 oz / 340 g paneer into 2-cm cubes and pat dry. Dice 1 onion; grate 3 garlic cloves and 1 tbsp ginger; seed and mince 1 green chile (wash hands after). Measure 3 tbsp oil, 1 tsp cumin seeds, 1 tsp garam masala, ¼ cup heavy cream, 1 tsp fine salt and a large bowl of ice water.用450克洗净的新鲜菠菜。340克印度奶酪切2厘米块，擦干。1洋葱切丁；3瓣蒜和1大匙姜擦泥；1个青辣椒去籽切末（之后洗手）。量3大匙油、1小匙孜然籽、1小匙印度综合香料、¼杯淡奶油、1小匙细盐，备一大碗冰水。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
Ingredients食材
- Spinach菠菜1 lb磅
- Paneer印度奶酪12 oz盎司
- Onion洋葱1
- Garlic大蒜3 cloves瓣
- Ginger生姜1 tbsp大勺
- Green chiles青辣椒1
- Cumin孜然1 tsp小勺
- Garam masala印度综合香料1 tsp小勺
- Heavy cream淡奶油0.25 cup杯
- Fine salt细盐1 tsp小勺
- Neutral oil植物油3 tbsp大勺
Method做法
Bring 3 liters of water to a rolling boil in a large pot.
大锅里烧3升水，烧到大滚。
The water bubbles steadily around the pieces.食材周围的水稳定地冒泡。
Common mistake & quick fix容易错在哪，怎么补救
Leave at least 5 cm of empty space above the water so it cannot boil over.水面上方至少留5厘米，防溢锅。
Push the spinach into the boiling water, then lift it out with tongs into the ice water.
把菠菜按进沸水里，马上用夹子捞出来放进冰水。
The leaves are bright green and limp.叶子翠绿，已经软塌下来。
Common mistake & quick fix容易错在哪，怎么补救
Longer than 1 minute turns them dull olive.超过1分钟会变暗橄榄色。
Squeeze the spinach dry and blend it with ¼ cup water until smooth. Blended still dripping: spinach soup. Squeeze it dry, then blend. That's when the sauce turns thick enough to hold the paneer.
菠菜挤干水，加¼杯水打成细泥。水没挤干就打的，这锅是菠菜汤。挤干再打，酱才会厚，能裹住奶酪。
The purée is smooth with no visible chunks.菠菜泥顺滑，看不到块。
Common mistake & quick fix容易错在哪，怎么补救
Hot soup can burst out of a sealed blender; never fill it more than half and always vent the lid.热汤在密闭搅拌机里会喷出，绝不超过半满且盖子要通气。
Fry the paneer in 1 tbsp oil in a nonstick skillet until golden on 2 sides, then move it to a plate.
不粘锅里放1大匙油，把奶酪煎到两面金黄，盛到盘子里。
The pieces have a deep brown crust on at least 2 sides and lift off the pan easily.至少两面有深褐色焦皮，而且很容易从锅里脱开。
Common mistake & quick fix容易错在哪，怎么补救
If pieces stick, wait 1 minute before turning. Cook in 2 batches so pieces do not touch.粘锅就再等1分钟再翻；分两批，块与块不相碰。
Heat 2 tbsp oil in the skillet and let the cumin seeds sizzle.
锅里烧热2大匙油，下孜然籽，听到滋滋响。
The spices smell toasted, without smoking.香料出香味，但不冒烟。
Common mistake & quick fix容易错在哪，怎么补救
If spices darken or smell burnt, discard and start again; burnt spice is bitter.香料变黑或焦味就倒掉重来，焦香料发苦。
Add the onion and cook until soft, then add the garlic, ginger, and chile and cook 1 minute more.
下洋葱炒软，再放蒜、姜和辣椒，接着炒1分钟。
The onion is translucent with soft edges, not blackened.洋葱半透明，边缘软了，没有发黑。
Common mistake & quick fix容易错在哪，怎么补救
If browning before soft, lower heat and add 1 tbsp water; stir to loosen the bottom.蔬菜还没软就开始变褐时，调小火，加1大匙水，铲起粘在锅底的食材。
Stir in the spinach purée, garam masala, and salt, and let it simmer gently.
拌进菠菜泥、印度香料和盐，慢慢煮。
Small bubbles break gently across the surface.表面轻轻冒着小泡。
Common mistake & quick fix容易错在哪，怎么补救
If bubbling hard, lower the heat. Scrape the bottom every 5 minutes so nothing sticks.滚得太猛就调小火；每5分钟刮一次锅底防粘。
Stir in the paneer and cream and heat through.
拌入奶酪和奶油，热透就行。
Common mistake & quick fix容易错在哪，怎么补救
If the center is cool, heat 2 more minutes and stir.中心不热就再热2分钟并搅。
Ladle into 4 bowls and serve.
分到4只碗里，上桌。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Spinach菠菜Iron, folate, vitamin K. Shrinks a lot—buy double what you think. Pair with lemon for iron absorption.含铁、叶酸、维K。遇热缩很多，要买双倍。配柠檬帮助铁吸收。
Paneer印度奶酪Fresh Indian cheese that holds shape when cooked; soak cubes in warm water to soften.印度鲜奶酪，加热不化。切块泡温水更软嫩。
Onion洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜，紫洋葱生吃。外皮干、紧实为新鲜。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
Ginger生姜Warming, aids digestion. Choose smooth, taut skin; scrape peel off with a spoon.温性、助消化。选表皮光滑饱满的；用勺子刮皮最方便。
Green chiles青辣椒Mild canned green chiles (Hatch/Anaheim) add flavor without much heat.罐装青辣椒（Hatch/Anaheim）增香但不太辣。
Cumin孜然Toast whole seeds in oil until fragrant before adding the rest.整粒先下油爆香，再加其他。
Cookware厨具
Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
Large pot, tongs, bowl of ice water, blender, nonstick skillet大锅、夹子、冰水碗、搅拌机、不粘锅
Make it a balanced meal营养搭配建议
Balance it: add basmati rice for carbs and cooling raita for protein + calcium; a simple cucumber-tomato salad adds fiber.均衡搭配：配印度香米补碳水，酸奶黄瓜酱补蛋白和钙，再来点黄瓜番茄沙拉补纤维。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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