Calories in Paneer Bhapa Recipe | Bengali Style Steamed Paneer

How many calories does one piece of Paneer Bhapa have?

One piece (35 grams)  of Paneer Bhapa gives 102 calories. Out of which carbohydrates comprise 11 calories, proteins account for 10 calories and remaining calories come from fat which is 76 calories. One serving of Paneer Bhapa provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

102 calories for 1 paneer bhapa of Paneer Bhapa, Bengali Paneer Bhapa Recipe, Cholesterol 0 mg, Carbohydrates 2.8g, Protein 3.6g, Fat 8.4g. 

See Paneer bhapa recipe | Bengali style steamed paneer | paneer paturi |

Paneer Bhapa is an traditional yummy steamed Bengali recipe, which is cooked inside banana leaf pockets. Paneer that has been coated with a tongue-tickling masala of coconut, coriander and mustard, wrapped in banana leaves and cooked for a few minutes till the flavours fuse.

Make this chanar paturi for your weekday meal and serve with hot steamed rice or Bengali Luchi. The Bengali style steamed paneer can be served as a starter at parties.

Tips to make paneer bhapa: 1. You can use malai paneer to make this recipe for the best results. 2. You can just seal the banana leaf using toothpick if you find it difficult to tie with thread. 3. If you feel the mustard flavour is strong you can reduce the quantity of mustard seeds according to your taste.

Is Paneer Bhapa healthy?

Yes, Paneer Bhapa is a healthy recipe when prepared using traditional steaming methods. This Bengali steamed paneer dish is made without deep frying and uses very little oil, which helps keep the calorie and fat content under control. Paneer is a rich source of high-quality protein and calcium, supporting muscle health and bone strength. The use of mustard, coconut, and green chillies adds flavor along with beneficial nutrients, while steaming helps retain the natural goodness of the ingredients.

In addition, Paneer Bhapa is suitable for a healthy vegetarian diet because it is low in carbohydrates and keeps you full for longer. When made with low-fat paneer and moderate amounts of coconut and mustard oil, it can fit well into meal plans for weight management, heart health, and balanced nutrition. Eaten in the right portion size, Paneer Bhapa is a wholesome, flavorful dish that combines taste with nutrition.

Let's understand the Ingredients.

What's good.

Paneer + Low Fat Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics have Paneer Bhapa?

Yes, diabetics can have Paneer Bhapa in moderation. This dish is naturally low in carbohydrates and does not use refined sugar, making it a diabetes-friendly paneer recipe. The steaming method helps retain nutrients without adding excess fat. However, people with diabetes should limit the quantity of mustard paste and coconut, as coconut contains healthy fats that can still impact calorie intake. Pairing Paneer Bhapa with fiber-rich vegetables or a salad can help maintain better blood sugar balance.

Can heart patients have Paneer Bhapa?

Heart patients can include Paneer Bhapa in their diet when prepared with minimal oil. Paneer provides good-quality protein, which supports heart health when consumed in controlled portions. Since this Bengali steamed paneer recipeavoids deep-frying and heavy gravies, it is lighter than many paneer dishes. To make it more heart-friendly, reduce the amount of mustard oil and salt and use low-fat paneer. Steaming keeps the dish clean, wholesome, and suitable for a heart-healthy vegetarian diet.

Is Paneer Bhapa suitable for weight loss?

Yes, Paneer Bhapa is suitable for weight loss when eaten in the right portion size. It is a high-protein, low-carb vegetarian dish that helps keep you full for longer and reduces unnecessary snacking. Because it is steamed and not fried, it contains fewer calories compared to many other paneer recipes. For weight loss, choose low-fat paneer and go easy on coconut. When combined with an active lifestyle, Paneer Bhapa can fit well into a balanced weight-loss meal plan.

Can healthy individuals have Paneer Bhapa?

Yes.

Calories in Similar Paneer Dishes

Paneer Bhurji gives 370 calories