Heart-Healthy Paneer Capsicum

Elevate your weeknight meals with this vibrant and nutritious Heart-Healthy Paneer Capsicum! This recipe combines tender cubes of low-fat paneer with a medley of colorful capsicums—green, red, and yellow—for a dish that's as visually appealing as it is delicious. Sizzling cumin seeds, aromatic spices like turmeric, coriander, and garam masala, and a fragrant tomato-onion base infuse this dish with layers of bold, savory flavor. Cooked with a touch of heart-friendly olive oil and garnished with fresh coriander leaves, this quick, wholesome meal is ready in just 35 minutes. Pair it with whole-grain roti or brown rice for a balanced dinner that's perfect for the health-conscious and flavor-loving alike.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 250 grams Paneer (low-fat)
• 1 medium Green capsicum
• 1 medium Red capsicum
• 1 medium Yellow capsicum
• 2 medium Tomato
• 1 medium Onion
• 3 pieces Garlic cloves
• 1 teaspoon Ginger
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 tablespoon Olive oil
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves

Directions

Step 1

Dice the paneer into 1-inch cubes and set aside.

Step 2

Chop the green, red, and yellow capsicums into 1-inch pieces. Finely chop the onion, tomatoes, garlic, and ginger.

Step 3

Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. Add cumin seeds and let them sizzle for a few seconds until aromatic.

Step 4

Add the chopped onions and sauté until translucent.

Step 5

Add the garlic and ginger, sauté for another minute until fragrant.

Step 6

Stir in the turmeric powder, red chili powder, coriander powder, and salt. Cook for a minute, allowing the spices to release their aroma.

Step 7

Add the chopped tomatoes, mix well, and cook until they soften and start to release their juices.

Step 8

Add the diced capsicums and cook for another 3-4 minutes until they soften but still retain some crunch.

Step 9

Gently mix in the paneer cubes, making sure they are well-coated with the spices and vegetables. Cook for another 3-4 minutes.

Step 10

Sprinkle garam masala over the mixture and stir gently to incorporate.

Step 11

Garnish with freshly chopped coriander leaves before serving.

Step 12

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

Nutrition Facts

Serving size	1047 grams (1047.0g)

Amount per serving	% Daily Value*
Calories	792

Total Fat 35.70g	46%
Saturated Fat 14.30g	72%
Polyunsaturated Fat 1.50g
Cholesterol 43mg	14%
Sodium 4801mg	209%
Total Carbohydrate 73.80g	27%
Dietary Fiber 13.40g	48%
Total Sugars 45.60g
Protein 52.60g	105%

Vitamin D 0IU	0%
Calcium 1364mg	105%
Iron 8mg	43%
Potassium 2021mg	43%

*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: 38.9%

Protein: 25.4%

Carbs: 35.7%