Heart-Healthy Paneer Stir Fry

Brighten your dinner table with this vibrant and nutritious Heart-Healthy Paneer Stir Fry, a quick and flavorful dish that's as good for your heart as it is for your taste buds. Packed with colorful veggies like red and green bell peppers, broccoli, and carrots, this recipe pairs perfectly with tender cubes of low-fat paneer, creating a protein-rich, low-calorie meal. Flavored with fresh ginger, garlic, and low-sodium soy sauce, it delivers a satisfying blend of savory and aromatic notes without compromising on health. Finished with a sprinkle of sesame seeds and fresh cilantro, this wholesome stir fry is ready in just 30 minutes, making it a perfect choice for busy weeknights. Serve it on its own or alongside whole grains for a complete, satisfying, and heart-friendly meal.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 200 grams paneer (low-fat)
• 1 medium red bell pepper
• 1 medium green bell pepper
• 1 cup broccoli florets
• 1 medium carrot
• 1 tablespoon extra virgin olive oil
• 1 inch piece fresh ginger
• 2 large garlic cloves
• 2 tablespoons low-sodium soy sauce
• 0.5 teaspoon ground black pepper
• 1 teaspoon sesame seeds
• 2 tablespoons fresh cilantro

Directions

Step 1

Cut the low-fat paneer into bite-sized cubes.

Step 2

Slice the red and green bell peppers into thin strips.

Step 3

Cut the broccoli florets into small, bite-sized pieces.

Step 4

Peel the carrot and slice it into thin rounds.

Step 5

Peel and finely grate the fresh ginger.

Step 6

Peel and mince the garlic cloves.

Step 7

Heat the extra virgin olive oil in a large non-stick skillet over medium heat.

Step 8

Add the ginger and garlic to the skillet and sauté for about 1 minute until fragrant.

Step 9

Increase the heat to medium-high and add the sliced bell peppers, broccoli florets, and carrot slices to the skillet. Stir-fry for about 5-6 minutes until the vegetables are tender but still crisp.

Step 10

Add the paneer cubes to the skillet and stir gently to combine.

Step 11

Pour the low-sodium soy sauce over the paneer and vegetable mixture. Stir well to ensure everything is coated with the sauce.

Step 12

Sprinkle the ground black pepper over the stir fry and mix again.

Step 13

Continue stir-frying for an additional 3-4 minutes until the paneer is slightly golden and the flavors have melded.

Step 14

Garnish the stir fry with sesame seeds and freshly chopped cilantro before serving.

Step 15

Serve the heart-healthy paneer stir fry hot, as a main dish or side, along with whole grains or salads.

Nutrition Facts

Serving size	714.5 grams (714.5g)

Amount per serving	% Daily Value*
Calories	595

Total Fat 31.60g	41%
Saturated Fat 11.90g	60%
Polyunsaturated Fat 0.80g
Cholesterol 34mg	11%
Sodium 1128mg	49%
Total Carbohydrate 40.50g	15%
Dietary Fiber 10.90g	39%
Total Sugars 17.00g
Protein 46.40g	93%

Vitamin D 0IU	0%
Calcium 1080mg	83%
Iron 5mg	25%
Potassium 1159mg	25%

*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: 45.0%

Protein: 29.4%

Carbs: 25.6%