Heart-Healthy Mutter Paneer
Discover the perfect combination of flavor and nutrition with this *Heart-Healthy Mutter Paneer* recipe—a lightened-up twist on the classic Indian favorite. Made with reduced-fat paneer and nutrient-packed green peas, this dish is cooked in heart-friendly olive oil and enriched with fragrant spices like cumin, coriander, and garam masala. A creamy tomato-yogurt base keeps the gravy rich yet guilt-free, while a garnish of fresh cilantro adds a vibrant, aromatic finish. Ready in just 40 minutes, this recipe offers a wholesome, satisfying meal that pairs beautifully with whole wheat roti or brown rice. Whether you're focusing on heart health or simply craving comforting vegetarian cuisine, this mutter paneer is your go-to choice!
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Recipe Information
Ingredients
- 200 grams Paneer (reduced-fat)
- 150 grams Frozen green peas
- 1 tablespoon Olive oil
- 1 medium Onion
- 2 medium Tomatoes
- 1 teaspoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 3 tablespoons Low-fat yogurt
- 1 cup Water
- 2 tablespoons Fresh cilantro
Instructions
Prepare the ingredients: cut the paneer into cubes, finely chop the onion, and blend the tomatoes into a smooth puree.
Heat the olive oil in a non-stick pan over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
Add the chopped onion and sauté until golden brown. Stir in the ginger-garlic paste and cook for another minute.
Pour in the tomato puree, and add turmeric powder, coriander powder, and salt. Cook this mixture until it thickens and the oil starts separating from the masala.
Reduce the heat to low and mix in the low-fat yogurt gradually to prevent curdling. Stir constantly to combine.
Add the frozen green peas and paneer cubes to the pan. Mix well to coat the peas and paneer with the masala.
Pour in a cup of water, adjust salt to taste, and bring the mixture to a gentle simmer.
Cover and cook for about 10 minutes, or until the peas are cooked through and the gravy thickens to your desired consistency.
Finish with a sprinkle of garam masala and mix well. Garnish with freshly chopped cilantro before serving.
Serve hot with brown rice or whole wheat roti for a heart-healthy meal.
Nutrition Facts
Calories |
714 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 42% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 43 mg | 14% | |
| Sodium | 2485 mg | 108% | |
| Total Carbohydrate | 62.3 g | 23% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 31.0 g | ||
| Protein | 46.9 g | 94% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1203 mg | 93% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1645 mg | 35% | |
*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.
