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.
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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 | (1070.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 713.5 |
| Total Fat 32.4g | 0% |
| Saturated Fat 12.0g | 0% |
| Polyunsaturated Fat 1.5g | |
| Cholesterol 43.0mg | 0% |
| Sodium 2485.4mg | 0% |
| Total Carbohydrate 62.3g | 0% |
| Dietary Fiber 15.2g | 0% |
| Total Sugars 31.0g | |
| Protein 46.9g | 0% |
| Vitamin D 25.6IU | 0% |
| Calcium 1202.8mg | 0% |
| Iron 6.9mg | 0% |
| Potassium 1645.1mg | 0% |
Source of Calories