Heart-Healthy Matar Paneer
Discover the deliciously guilt-free world of **Heart-Healthy Matar Paneer**, a lighter twist on the classic Indian favorite that’s perfect for clean eating. Featuring low-fat paneer and nutrient-rich green peas, this dish bursts with vibrant flavors thanks to a harmonious blend of spices like turmeric, coriander, and garam masala. Cooked with heart-healthy olive oil and simmered in a low-sodium vegetable broth, this recipe keeps your wellness goals in mind without compromising on taste. Ready in just 45 minutes, it’s a wholesome option for guilt-free indulgence. Serve it hot with brown rice or whole-grain naan for a satisfying meal that’s both delicious and nourishing. Keywords: heart-healthy matar paneer, low-fat matar paneer recipe, Indian vegetarian dish, healthy paneer recipe, clean eating Indian food.
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Recipe Information
Ingredients
- 200 grams Low-fat paneer
- 1 cup Green peas
- 1 tablespoon Olive oil
- 1 medium, finely chopped Onion
- 3 cloves, minced Garlic
- 1 inch, grated Ginger
- 2 large, pureed Tomatoes
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Salt
- 1 cup Low-sodium vegetable broth
- 2 tablespoons, chopped Fresh coriander leaves
Instructions
Cut the low-fat paneer into 1-inch cubes and set aside.
In a deep non-stick pan, heat the olive oil over medium heat. Add the cumin seeds and sauté until they splutter.
Add the finely chopped onion, minced garlic, and grated ginger. Sauté for 3-4 minutes until the onions are golden brown.
Stir in the pureed tomatoes and cook until the mixture thickens and the oil starts to separate, about 5-7 minutes.
Add turmeric powder, coriander powder, salt, and low-sodium vegetable broth. Stir well to combine the spices.
Bring the mixture to a simmer, add the green peas, and cook for 5 minutes.
Add the paneer cubes to the pan and gently stir to coat the paneer with the sauce. Let it simmer for another 5 minutes.
Sprinkle the garam masala over the top, stir lightly, and cook for an additional 2-3 minutes.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve hot with brown rice or whole grain naan for a complete heart-healthy meal.
Nutrition Facts
Calories |
724 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.2 g | 35% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 1418 mg | 62% | |
| Total Carbohydrate | 72.0 g | 26% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 30.6 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1139 mg | 88% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1904 mg | 41% | |
*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.
