Heart-Healthy Paneer Gravy
Indulge guilt-free with this delicious Heart-Healthy Paneer Gravy, a lighter twist on the classic Indian paneer curry. Made with low-fat paneer, olive oil, and aromatic spices, this recipe is perfect for anyone looking to enjoy rich, comforting flavors without compromising wellness goals. The creamy tomato-yogurt base is seasoned with coriander, cumin, garam masala, and turmeric for a fragrant, nutrient-packed sauce that pairs beautifully with whole-grain roti or brown rice. Ready in just 45 minutes, this heart-smart dish is the ideal balance of health and taste, complete with a vibrant cilantro garnish to brighten every bite. Perfect for family dinners or vegetarian meal prep, this wholesome recipe will soon become a go-to favorite!
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Recipe Information
Ingredients
- 250 grams Paneer (low-fat)
- 2 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 3 minced Garlic cloves
- 1 tablespoon, grated Ginger
- 1 small, slit lengthwise Green chili
- 2 large, pureed Tomatoes
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Low-fat yogurt
- 0.75 teaspoon Salt
- 2 tablespoons, chopped Fresh cilantro
- 1 cup Water
Instructions
Cut the low-fat paneer into bite-sized cubes and set aside.
Heat olive oil in a non-stick pan over medium heat. Add the finely chopped onion and sauté until it turns golden brown.
Add minced garlic, grated ginger, and the slit green chili to the pan. Sauté for another 2-3 minutes until the aromas are released.
Stir in the pureed tomatoes and cook for about 5 minutes, stirring occasionally, until the oil begins to separate from the puree.
Add turmeric powder, coriander powder, cumin powder, and garam masala. Stir well and cook for another minute.
Lower the heat and gently stir in the low-fat yogurt. Mix until well combined, then add salt and water. Let the mixture simmer for about 5 minutes.
Carefully add the paneer cubes to the gravy and stir gently to coat them with the sauce. Simmer for another 5 minutes to allow the paneer to soak up the flavors.
Turn off the heat and garnish with freshly chopped cilantro. Serve hot with whole-grain roti or brown rice for a complete meal.
Nutrition Facts
Calories |
808 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.7 g | 64% | |
| Saturated Fat | 16.7 g | 84% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 1893 mg | 82% | |
| Total Carbohydrate | 46.9 g | 17% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 24.5 g | ||
| Protein | 51.0 g | 102% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 1404 mg | 108% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1634 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.
