Palak Paneer (Spinach and Paneer Curry) with Wholemeal Chapati

1. Make the dough first. Mix the flour and salt in a bowl and stir in enough of the warm water to make a soft dough. Knead for 3 minutes, until smooth, then cover and leave to rest for 15 minutes while you make the curry.
2. Bring a large pan of water to the boil and add the spinach. Cook for 1 minute, until just wilted, then drain, rinse under cold water and squeeze out the excess. Blend to a smooth purée with 3 tablespoons of water.
3. Heat the oil in a large frying pan (skillet) over a medium heat. Add the cumin seeds for 30 seconds, until they sizzle, then the onion, and cook for 8 to 10 minutes, until soft and golden.
4. Add the garlic, ginger and chilli for 1 minute, then the tomatoes, turmeric, garam masala and salt. Cook for 5 minutes, until the tomatoes have broken down.
5. Stir in the spinach purée and the paneer and simmer gently for 5 minutes, until the paneer is hot right through. Take the pan off the heat and stir in 120g of the yogurt and the lemon juice. Do not let it boil once the yogurt is in, or it may split.
6. Divide the dough into 4 balls and roll each into a thin round about 18cm/7in across on a lightly floured surface. Cook one at a time in a dry, hot frying pan for about 1 minute on each side, until speckled with brown spots and puffed in places. Keep warm in a clean tea towel.
7. Serve the curry swirled with the remaining yogurt, with 1 chapati each. The curry keeps in the fridge for up to 2 days; reheat gently until steaming hot. Not suitable for freezing, as the yogurt may split. For a gluten-free meal, serve it with cauliflower rice instead of chapatis.

A bowl with a chapati gives you about 24g of protein and 8g of fibre for 414 calories, from the paneer, yogurt and wholemeal flour.

What paneer is. Paneer is a fresh Indian cheese made by curdling hot milk with lemon juice or vinegar, so it is made without animal rennet and is suitable for vegetarians. It holds its shape when heated instead of melting.

A lighter palak paneer. Restaurant versions are often finished with cream or butter. Here 0% fat Greek yogurt stirred in off the heat gives the same creamy finish with extra protein.

Why it is tagged for blood sugar and menopause. With protein, fibre and 37g of carbohydrate, most of it from the wholemeal chapati, this is a meal unlikely to cause a sharp rise in blood sugar. Paneer and yogurt are good sources of calcium, which matters for bone health after the menopause. Spinach also contains calcium, but less of it is absorbed than from dairy.

Contains milk and wheat (gluten). Serve with cauliflower rice for a gluten-free meal. For another curry, try the red lentil dal with spinach.