Heart-Healthy Paneer Masala

Indulge in the comforting flavors of 'Heart-Healthy Paneer Masala,' a wholesome twist on a classic Indian favorite. This recipe pairs tender cubes of low-fat paneer with a rich, spiced tomato yogurt gravy that’s bursting with aromatic spices like cumin, coriander, and garam masala. By using olive oil, low-fat dairy, and just the right touch of fresh cilantro and lemon juice, it keeps your heart health in check without compromising on flavor. Ready in just 40 minutes, this dish is perfect for a quick, nutritious dinner. Serve it with whole grain rotis or brown rice for a balanced meal that’s as nourishing as it is delicious. Healthy paneer recipes have never been this satisfying!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 250 grams Paneer (low-fat)
• 1 tablespoon Olive oil
• 1 Onion (medium, finely chopped)
• 2 Tomato (large, pureed)
• 1 teaspoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder
• 1 Green chili (slit)
• 2 tablespoons Low-fat yogurt
• 0 to taste Salt
• 2 tablespoons Fresh cilantro (chopped)
• 1 teaspoon Fresh lemon juice
• 0.5 cup Water

Directions

Step 1

Cut the paneer into small cubes and set aside.

Step 2

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

Step 3

Add the finely chopped onion and sauté until it turns golden brown.

Step 4

Stir in the ginger-garlic paste and sauté for another minute.

Step 5

Add the pureed tomatoes and cook until the oil starts separating from the mixture, about 5-7 minutes.

Step 6

Mix in turmeric powder, coriander powder, cumin powder, garam masala, and red chili powder, and sauté for a minute until the spices are well blended.

Step 7

Stir in the low-fat yogurt and cook for another 2 minutes.

Step 8

Add the paneer cubes, green chili, salt to taste, and water. Mix well and simmer for 5 minutes, allowing the paneer to absorb the flavors.

Step 9

Turn off the heat, add freshly chopped cilantro and fresh lemon juice, and give it a gentle stir.

Step 10

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

Nutrition Facts

Serving size	956.4 grams (956.4g)

Amount per serving	% Daily Value*
Calories	671

Total Fat 35.80g	46%
Saturated Fat 14.60g	73%
Polyunsaturated Fat 1.30g
Cholesterol 45mg	15%
Sodium 2490mg	108%
Total Carbohydrate 45.90g	17%
Dietary Fiber 10.10g	36%
Total Sugars 25.90g
Protein 50.90g	102%

Vitamin D 17IU	86%
Calcium 1396mg	107%
Iron 7mg	37%
Potassium 1999mg	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: 45.4%

Protein: 28.7%

Carbs: 25.9%