Low Fat Matar Paneer
Indulge guilt-free with this flavorful Low Fat Matar Paneer—a healthy twist on the classic North Indian favorite. This recipe pairs protein-packed paneer cubes and vibrant green peas with a rich, aromatic tomato-onion gravy that's lightened up using low-fat yogurt. Seasoned with a harmonious blend of spices like garam masala, cumin, and coriander, every spoonful bursts with irresistible flavor. Perfect for those seeking a hearty vegetarian dish that's lower in calories without skimping on taste, this delicious curry comes together in just 45 minutes and pairs beautifully with whole wheat roti or steamed brown rice. A satisfying meal that proves healthy eating can be indulgent too!
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Recipe Information
Ingredients
- 200 grams Paneer
- 1 cup Frozen peas
- 1 large Onion
- 2 medium Tomatoes
- 1 inch Ginger
- 3 medium Garlic cloves
- 1 medium Green chili
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.5 cup Low-fat yogurt
- 1 teaspoon Salt
- 1 tablespoon Oil
- 2 tablespoons Cilantro
- 1 cup Water
Instructions
Begin by cubing the paneer into small pieces and soaking them in warm water to keep them soft.
Finely chop the onion, tomatoes, and green chili. Grate the ginger and crush the garlic.
Heat 1 tablespoon of oil in a pan over medium heat. Add cumin seeds and let them splutter.
Add the chopped onions and sauté until golden brown.
Stir in the ginger and garlic, cooking for another minute until fragrant.
Mix in the chopped tomatoes and green chili. Cook until the tomatoes soften and start to break down.
Add coriander powder, turmeric powder, red chili powder, and salt. Stir well and allow to cook for about 5 minutes until the oil starts to separate from the masala.
Lower the heat and stir in the low-fat yogurt, mixing continuously to prevent it from curdling.
Drain the paneer, and add it along with the frozen peas. Stir to coat the paneer and peas with the masala.
Add 1 cup of water to the pan, mix well, and bring to a gentle simmer.
Cover the pan and cook for about 10 minutes, until the peas are tender and the flavors have blended.
Stir in the garam masala and garnish with freshly chopped cilantro.
Serve hot with whole wheat roti or steamed brown rice.
Nutrition Facts
Calories |
1139 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.1 g | 86% | |
| Saturated Fat | 28.5 g | 142% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 146 mg | 49% | |
| Sodium | 4007 mg | 174% | |
| Total Carbohydrate | 81.4 g | 30% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 40.2 g | ||
| Protein | 59.4 g | 119% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 1585 mg | 122% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2194 mg | 47% | |
*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.
