Heart-Healthy Paneer Capsicum
Elevate your culinary repertoire with the "Heart-Healthy Paneer Capsicum," a vibrant and nutrient-packed dish that’s as good for your taste buds as it is for your heart. Featuring low-fat paneer and a trio of colorful capsicums—green, red, and yellow—this recipe bursts with freshness and flavor while keeping calories in check. A fragrant medley of garlic, ginger, cumin seeds, and aromatic ground spices adds depth to this wholesome stir-fry, with olive oil ensuring a health-conscious cooking process. Perfectly balanced and easy to prepare in just 35 minutes, this dish pairs beautifully with whole-grain roti or brown rice for a guilt-free, satisfying meal. Whether you’re focused on heart health or simply looking to incorporate a vibrant and nutritious vegetarian recipe into your rotation, this paneer capsicum delight is sure to become a favorite.
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Recipe Information
Ingredients
- 250 grams Paneer (low-fat)
- 1 medium Green capsicum
- 1 medium Red capsicum
- 1 medium Yellow capsicum
- 2 medium Tomato
- 1 medium Onion
- 3 pieces Garlic cloves
- 1 teaspoon Ginger
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 tablespoon Olive oil
- 1 teaspoon Salt
- 2 tablespoons Fresh coriander leaves
Instructions
Dice the paneer into 1-inch cubes and set aside.
Chop the green, red, and yellow capsicums into 1-inch pieces. Finely chop the onion, tomatoes, garlic, and ginger.
Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. Add cumin seeds and let them sizzle for a few seconds until aromatic.
Add the chopped onions and sauté until translucent.
Add the garlic and ginger, sauté for another minute until fragrant.
Stir in the turmeric powder, red chili powder, coriander powder, and salt. Cook for a minute, allowing the spices to release their aroma.
Add the chopped tomatoes, mix well, and cook until they soften and start to release their juices.
Add the diced capsicums and cook for another 3-4 minutes until they soften but still retain some crunch.
Gently mix in the paneer cubes, making sure they are well-coated with the spices and vegetables. Cook for another 3-4 minutes.
Sprinkle garam masala over the mixture and stir gently to incorporate.
Garnish with freshly chopped coriander leaves before serving.
Serve hot with whole-grain roti or brown rice for a heart-healthy, balanced meal.
Nutrition Facts
Calories |
792 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 46% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 42 mg | 14% | |
| Sodium | 4801 mg | 209% | |
| Total Carbohydrate | 73.8 g | 27% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 45.6 g | ||
| Protein | 52.6 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1364 mg | 105% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2021 mg | 43% | |
*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.
