Heart-Healthy Kadhai Paneer
Discover a wholesome twist on a beloved Indian classic with our **Heart-Healthy Kadhai Paneer** recipe! Perfect for health-conscious food lovers, this lighter version of kadhai paneer swaps traditional cooking oils for heart-friendly olive oil, while maintaining the dish's signature bold flavors. Tender paneer cubes are simmered in a fragrant blend of spices like garam masala and coriander powder, alongside vibrant bell peppers, juicy tomatoes, and aromatic kasuri methi for an irresistible medley of taste and texture. With minimal prep time and a focus on fresh ingredients, this nutrient-rich dish is ideal for pairing with whole grain roti or brown rice for a guilt-free indulgence. Packed with protein and brimming with flavor, this flavorful yet mindful recipe delivers the comfort of classic Indian cuisine in every bite.
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Recipe Information
Ingredients
- 200 grams Paneer
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 1 medium Green bell pepper, sliced
- 1 medium Red bell pepper, sliced
- 2 medium Tomatoes, finely chopped
- 1 medium Onion, sliced
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 2 Green chilies, slit
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Kasuri methi (dried fenugreek leaves)
- 1 teaspoon Salt
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Cut the paneer into cubes and set aside.
Heat the olive oil in a non-stick pan over medium heat.
Add cumin seeds to the pan and let them crackle for a few seconds.
Add sliced onions, garlic, and ginger to the pan. Sauté until the onions become translucent.
Stir in the sliced green and red bell peppers, slit green chilies, and sauté for another 3-4 minutes until the peppers are slightly tender.
Add the chopped tomatoes to the pan and cook until they soften and the oil starts separating.
Mix in the turmeric powder, coriander powder, and garam masala. Stir everything well.
Add the paneer cubes to the pan and gently mix until they are well-coated with the spice mixture.
Sprinkle the Kasuri methi over the paneer and mix well again.
Add salt and half a cup of water. Stir and let everything cook together for about 5-7 minutes until the sauce thickens slightly.
Before serving, garnish with chopped fresh coriander leaves.
Serve hot with whole grain roti or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
965 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.7 g | 83% | |
| Saturated Fat | 28.4 g | 142% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 138 mg | 46% | |
| Sodium | 3915 mg | 170% | |
| Total Carbohydrate | 57.1 g | 21% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 30.3 g | ||
| Protein | 45.7 g | 91% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 1310 mg | 101% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1995 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
