Heart-Healthy Mutter Paneer

Enjoy a guilt-free twist on a classic with our **Heart-Healthy Mutter Paneer**, a lightened-up version of the beloved Indian dish. Made with reduced-fat paneer, low-fat yogurt, and just a touch of olive oil, this recipe keeps your heart health in mind without compromising on bold flavors. Tender green peas are simmered in a spiced tomato-yogurt gravy, perfectly complemented by warm cumin, turmeric, and garam masala. The addition of fresh cilantro and a mild richness from the paneer make every bite irresistible. Ready in just 40 minutes, this wholesome vegetarian recipe is perfect for a satisfying weeknight dinner. Serve it with brown rice or whole wheat roti for a complete, nutrient-packed meal.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 200 grams Paneer (reduced-fat)
• 150 grams Frozen green peas
• 1 tablespoon Olive oil
• 1 medium Onion
• 2 medium Tomatoes
• 1 teaspoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Garam masala
• 1 teaspoon Salt
• 3 tablespoons Low-fat yogurt
• 1 cup Water
• 2 tablespoons Fresh cilantro

Directions

Step 1

Prepare the ingredients: cut the paneer into cubes, finely chop the onion, and blend the tomatoes into a smooth puree.

Step 2

Heat the olive oil in a non-stick pan over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.

Step 3

Add the chopped onion and sauté until golden brown. Stir in the ginger-garlic paste and cook for another minute.

Step 4

Pour in the tomato puree, and add turmeric powder, coriander powder, and salt. Cook this mixture until it thickens and the oil starts separating from the masala.

Step 5

Reduce the heat to low and mix in the low-fat yogurt gradually to prevent curdling. Stir constantly to combine.

Step 6

Add the frozen green peas and paneer cubes to the pan. Mix well to coat the peas and paneer with the masala.

Step 7

Pour in a cup of water, adjust salt to taste, and bring the mixture to a gentle simmer.

Step 8

Cover and cook for about 10 minutes, or until the peas are cooked through and the gravy thickens to your desired consistency.

Step 9

Finish with a sprinkle of garam masala and mix well. Garnish with freshly chopped cilantro before serving.

Step 10

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

Nutrition Facts

Serving size	1070.6 grams (1070.6g)

Amount per serving	% Daily Value*
Calories	714

Total Fat 32.40g	42%
Saturated Fat 12.00g	60%
Polyunsaturated Fat 1.50g
Cholesterol 43mg	14%
Sodium 2485mg	108%
Total Carbohydrate 62.30g	23%
Dietary Fiber 15.20g	54%
Total Sugars 31.00g
Protein 46.90g	94%

Vitamin D 26IU	128%
Calcium 1203mg	93%
Iron 7mg	38%
Potassium 1645mg	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.

Source of Calories

Fat: 40.0%

Protein: 25.8%

Carbs: 34.2%