Heart-Healthy Kadhai Paneer

Indulge in the rich flavors of 'Heart-Healthy Kadhai Paneer,' a wholesome twist on the classic North Indian dish. This recipe swaps traditional cooking oils for olive oil, making it a lighter yet flavorful option for mindful eating. Tender cubes of paneer are simmered in a medley of aromatic spices, juicy tomatoes, and vibrant bell peppers, creating a dish that’s bursting with color and nutrition. The addition of kasuri methi and freshly chopped coriander adds a fragrant finish, while green chilies bring a subtle kick to this low-calorie, protein-packed delight. Ready in just 45 minutes, this heart-smart recipe is ideal for serving with whole-grain roti or brown rice, making it a perfect choice for anyone seeking a delicious yet healthy meal.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 200 grams Paneer
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 1 medium Green bell pepper, sliced
• 1 medium Red bell pepper, sliced
• 2 medium Tomatoes, finely chopped
• 1 medium Onion, sliced
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 2 Green chilies, slit
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Kasuri methi (dried fenugreek leaves)
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Cut the paneer into cubes and set aside.

Step 2

Heat the olive oil in a non-stick pan over medium heat.

Step 3

Add cumin seeds to the pan and let them crackle for a few seconds.

Step 4

Add sliced onions, garlic, and ginger to the pan. Sauté until the onions become translucent.

Step 5

Stir in the sliced green and red bell peppers, slit green chilies, and sauté for another 3-4 minutes until the peppers are slightly tender.

Step 6

Add the chopped tomatoes to the pan and cook until they soften and the oil starts separating.

Step 7

Mix in the turmeric powder, coriander powder, and garam masala. Stir everything well.

Step 8

Add the paneer cubes to the pan and gently mix until they are well-coated with the spice mixture.

Step 9

Sprinkle the Kasuri methi over the paneer and mix well again.

Step 10

Add salt and half a cup of water. Stir and let everything cook together for about 5-7 minutes until the sauce thickens slightly.

Step 11

Before serving, garnish with chopped fresh coriander leaves.

Step 12

Serve hot with whole grain roti or brown rice for a heart-healthy meal.

Nutrition Facts

Serving size	964.1 grams (964.1g)

Amount per serving	% Daily Value*
Calories	965

Total Fat 64.70g	83%
Saturated Fat 28.40g	142%
Polyunsaturated Fat 1.30g
Cholesterol 138mg	46%
Sodium 3915mg	170%
Total Carbohydrate 57.10g	21%
Dietary Fiber 15.40g	55%
Total Sugars 30.30g
Protein 45.70g	91%

Vitamin D 5IU	27%
Calcium 1310mg	101%
Iron 8mg	44%
Potassium 1995mg	42%

*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.

Source of Calories

Fat: 58.6%

Protein: 18.4%

Carbs: 23.0%