# One-Pot Tomato Paneer Pasta

> This wholesome one-pot meal combines protein-rich paneer with antioxidant-packed spinach and tomatoes. It is a simple, nourishing choice for everyday dinners that brings together balanced nutrition in a single pan.

- Category: Dinner
- Diet: Vegetarian
- Time: 33 min · Serves 3 · Easy
- Per serving: 723 kcal · 34 g protein · 97 g carbs · 23 g fat
- Tags: High Protein, High Fibre, Calcium
- Published: 2026-10-03
- Source: https://idyora.com/recipes/one-pot-tomato-paneer-pasta

## Ingredients

### Main Ingredients
- 2 cup pasta
- 200 g paneer, cubed
- 3 cup tomatoes, chopped
- 2 cup spinach, chopped

### Aromatics & Seasoning
- 1 tbsp oil
- 1 tbsp ginger garlic paste
- 1 tsp salt
- ½ tsp black pepper
- 3 cup water

## Method

1. **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.
2. **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.
3. **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 diet [6].
4. **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 protein [1] and spinach adds antioxidants [2].

## Tips

- Keep the paneer cubes uniform so they heat through evenly without breaking down [1].
- Add the spinach last to ensure the leaves retain their vibrant color and texture.
- If the sauce becomes too thick before the pasta is cooked, add an extra splash of water.

## How to serve

Serve warm in a shallow bowl, garnished with fresh herbs for a complete, balanced dinner.

## Nutrients per serving

- Fibre: 7.4g
- Calcium: 334mg
- Iron: 2.6mg
- Sodium: 828mg
- Vitamin C: 32mg

## 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 meals [1]. Including vegetables like spinach in pasta dishes not only enhances the flavor but significantly boosts the intake of bioactive compounds [2]. Spinach is particularly recognized for its high content of antioxidants like lutein and zeaxanthin, which are important nutrients [2] [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 staples [4] [5]. By incorporating tomato-based sauces, you also benefit from increased extractability of certain phenolic compounds through the thermal processing of the tomatoes [6]. 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

1. [Paneer—An Indian soft cheese variant: a review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4008736/) — US National Institutes of Health
2. [The Addition of Tomato and Spinach Powder to Semolina Pasta: A Study of the Impact of the Production Process and Cooking on Phenolic Compounds](https://exa.ai/library/publication/7qhcn167vhp) — exa.ai, 2025
3. [Predictive Glycaemic Response of Pasta Enriched with Juice, Puree, and Pomace from Red Cabbage and Spinach](https://pmc.ncbi.nlm.nih.gov/articles/PMC9654938/) — US National Institutes of Health
4. [Development of Novel Pasta Products with Evidence Based Impacts on Health—A Review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC8750499/) — US National Institutes of Health, 2022
5. [Glycemic Index Values of Pasta Products: An Overview - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC8623826/) — US National Institutes of Health
6. [Are Processed Tomato Products as Nutritious as Fresh Tomatoes? Scoping Review on the Effects of Industrial Processing on Nutrients and Bioactive Compounds in Tomatoes](https://pmc.ncbi.nlm.nih.gov/articles/PMC8803485/) — US National Institutes of Health