Heart-Healthy Paneer Fried

Elevate your dinner game with this vibrant and nutritious Heart-Healthy Paneer Fried recipe—a delightful fusion of flavor and wellness! Packed with protein-rich paneer and an assortment of colorful vegetables like red and green bell peppers, broccoli, and carrots, this dish is as visually stunning as it is nourishing. A light stir-fry in heart-friendly olive oil keeps the dish low on unhealthy fats, while a fragrant blend of garlic, ginger, and a tangy honey-soy-vinegar sauce ties everything together with a satisfying umami punch. Finished with a sprinkle of sesame seeds and fresh coriander, this 20-minute one-pan wonder is perfect for busy weeknights. Enjoy it as a standalone meal or pair it with brown rice or quinoa for an extra dose of fiber. Perfect for those seeking healthy paneer recipes or quick vegetarian dinner ideas!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 200 grams paneer
• 2 tablespoons olive oil
• 1 red bell pepper
• 1 green bell pepper
• 150 grams broccoli florets
• 1 carrot
• 3 garlic cloves
• 1 inch piece fresh ginger
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 0.5 teaspoon black pepper
• 1 tablespoon sesame seeds
• 2 tablespoons fresh coriander

Directions

Step 1

Cut the paneer into 1-inch cubes.

Step 2

Slice the red and green bell peppers into thin strips. Peel the carrot and cut it into thin strips. Mince the garlic and ginger.

Step 3

In a large non-stick pan, heat 1 tablespoon of olive oil over medium heat. Add the paneer cubes and fry until they are golden brown on all sides, about 5-7 minutes. Remove from the pan and set aside.

Step 4

In the same pan, add the remaining 1 tablespoon of olive oil. Add the minced garlic and ginger and sauté for 1 minute.

Step 5

Add the sliced bell peppers, broccoli florets, and carrot strips to the pan. Stir-fry for 5-6 minutes, or until the vegetables are tender-crisp.

Step 6

In a small bowl, mix together low-sodium soy sauce, rice vinegar, and honey. Pour this sauce over the vegetables and stir well.

Step 7

Return the fried paneer to the pan, sprinkle with black pepper, and toss everything together until well combined. Cook for another 2-3 minutes.

Step 8

Transfer the stir fry to a serving dish, sprinkle with sesame seeds and chopped fresh coriander, and serve hot.

Nutrition Facts

Serving size	789.4 grams (789.4g)

Amount per serving	% Daily Value*
Calories	1093

Total Fat 81.50g	104%
Saturated Fat 31.20g	156%
Polyunsaturated Fat 4.80g
Cholesterol 138mg	46%
Sodium 2590mg	113%
Total Carbohydrate 46.40g	17%
Dietary Fiber 12.20g	44%
Total Sugars 22.40g
Protein 51.20g	102%

Vitamin D 5IU	27%
Calcium 1270mg	98%
Iron 5mg	29%
Potassium 1062mg	23%

*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: 65.3%

Protein: 18.2%

Carbs: 16.5%