Before You Start
No chilli heat
This recipe does not contain chilli. To add heat, stir in 1/2 tsp of chilli flakes or finely chopped fresh green chilli during step 1.
33 mins in total
18 mins hands-on (chopping and cooking), 15 mins hands-off.
Contains: Milk (dairy), Gluten (wheat)
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
Main Ingredients
Aromatics & Seasoning
Can't Find Something?
- 200 g firm tofu, cubed instead of 200 g paneer, cubed. Tofu has a similar texture and absorbs the tomato sauce well.
Make It a Meal
Serve on its own as a complete one-pot meal, perhaps with a side of toasted garlic bread.
Serve warm in a shallow bowl, garnished with fresh herbs for a complete, balanced dinner.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Watch the Recipe
Key moments and transcriptStep by Step Instructions
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Sauté Aromatics
Heat 1 tbsp oil in a large pan on medium heat. Add 1 tbsp ginger garlic paste and sauté for 1 minute until fragrant and light gold.
Done when: The ginger and garlic paste should turn a light golden colour and smell aromatic; do not let it turn dark brown or it will taste bitter.
5 mins hands-on
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Cook Tomato Base
Add 3 cups chopped tomatoes and 1 tsp salt to the pan. Cook for 5-7 minutes on medium heat until the tomatoes soften, release their juices, and form a thick, chunky base.
Done when: The tomatoes should break down into a soft, pulpy sauce that coats the back of a spoon; if they are still firm, cook for another minute.
8 mins hands-on
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Simmer Pasta
Add 2 cups pasta and 3 cups water to the pan. Cover and simmer on medium-low heat for 10-12 minutes until the pasta is al dente, as the compact structure of pasta supports a balanced diet6.
Done when: The pasta should be tender but firm to the bite, and most of the water should be absorbed into a thick sauce; avoid overcooking the pasta until it becomes mushy.
15 mins hands-off
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Add Paneer & Spinach
Stir in 200 g cubed paneer and 2 cups chopped spinach. Cook on medium heat for 2 minutes until the spinach wilts into the sauce and the paneer is heated through, as paneer provides high-quality protein1 and spinach adds antioxidants2.
Done when: The spinach should be bright green and wilted, and the paneer should be soft and warm; do not overcook the paneer or it may become rubbery.
5 mins hands-on
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Why It's Good for You
Paneer is a versatile dairy product that serves as an excellent source of protein and calcium, making it a valuable addition to vegetarian meals1. Including vegetables like spinach in pasta dishes not only enhances the flavor but significantly boosts the intake of bioactive compounds2. Spinach is particularly recognized for its high content of antioxidants like lutein and zeaxanthin, which are important nutrients2,3. Pasta, when prepared with a compact structure, acts as a useful vehicle for delivering these nutrients while providing a lower glycemic response compared to many other refined staples4,5. By incorporating tomato-based sauces, you also benefit from increased extractability of certain phenolic compounds through the thermal processing of the tomatoes6. These simple additions transform a basic meal into a more nutrient-dense option suitable for a balanced diet. Always consult with your doctor or a registered dietitian when planning significant changes to your diet, especially if you are managing any health conditions.
Sources
6
- Paneer—An Indian soft cheese variant: a review - PMCUS National Institutes of Health
- The Addition of Tomato and Spinach Powder to Semolina Pasta: A Study of the Impact of the Production Process and Cooking on Phenolic Compoundsexa.ai, 2025
- Predictive Glycaemic Response of Pasta Enriched with Juice, Puree, and Pomace from Red Cabbage and SpinachUS National Institutes of Health
- Development of Novel Pasta Products with Evidence Based Impacts on Health—A Review - PMCUS National Institutes of Health, 2022
- Glycemic Index Values of Pasta Products: An Overview - PMCUS National Institutes of Health
- Are Processed Tomato Products as Nutritious as Fresh Tomatoes? Scoping Review on the Effects of Industrial Processing on Nutrients and Bioactive Compounds in TomatoesUS National Institutes of Health
