Low Fat Mutter Paneer
Indulge guilt-free with this Low Fat Mutter Paneer, a lighter take on the classic Indian favorite. This recipe combines tender cubes of low-fat paneer and sweet green peas in a flavorful tomato-based gravy infused with aromatic spices like cumin, turmeric, and garam masala. The use of low-fat yogurt and minimal oil keeps the dish creamy and satisfying without compromising on health. Perfectly balanced and easy to prepare, this wholesome vegetarian curry is ideal for serving with steamed rice or whole wheat roti, making it a nutrient-packed meal the whole family will love. Ready in just 45 minutes, it's a go-to option for a nutritious yet indulgent dinner.
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Recipe Information
Ingredients
- 200 grams low-fat paneer, cubed
- 150 grams green peas, fresh or frozen
- 1 medium onion, finely chopped
- 2 large tomatoes, pureed
- 1 tablespoon ginger-garlic paste
- 0.5 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon garam masala
- 2 tablespoons low-fat yogurt
- 1 cup low-sodium vegetable broth
- 1 teaspoon cooking spray or 1 teaspoon of olive oil
- to taste salt
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Heat a non-stick pan over medium heat and spray with cooking spray or add 1 teaspoon of olive oil. Add the cumin seeds and let them splutter.
Add the chopped onion and sauté until golden brown.
Stir in the ginger-garlic paste and cook for another 1-2 minutes until the raw smell disappears.
Add the pureed tomatoes and cook until the oil starts separating from the mixture.
Stir in the turmeric powder, coriander powder, red chili powder, and salt. Cook for 2-3 minutes until the spices are well blended.
Add the peas and mix well. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover and cook for about 5-7 minutes, or until the peas are tender.
Reduce the heat to low. Add the paneer cubes and stir gently to coat them with the gravy.
In a small bowl, whisk the low-fat yogurt until smooth. Gradually add the yogurt to the pan, stirring continuously to prevent curdling.
Sprinkle the garam masala over the curry and simmer for another 5 minutes, allowing the flavors to meld.
Garnish with fresh coriander leaves and serve hot with steamed rice or whole wheat roti.
Nutrition Facts
Calories |
522 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 22 mg | 7% | |
| Sodium | 2624 mg | 114% | |
| Total Carbohydrate | 61.9 g | 23% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 27.0 g | ||
| Protein | 37.4 g | 75% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 599 mg | 46% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1643 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.
