Low Fat Mutter Paneer

Transform your favorite Indian comfort food with this delicious and guilt-free Low Fat Mutter Paneer! This vegetarian curry features tender cubes of low-fat paneer and vibrant green peas simmered in a spiced tomato-onion gravy that’s creamy without the use of heavy cream. Infused with aromatic spices like cumin, turmeric, and garam masala, and enriched with a touch of low-fat yogurt, this healthier twist on a classic delivers all the rich flavors you love while keeping things light. Ready in just 45 minutes, it’s a perfect weekday dinner option that pairs beautifully with steamed rice or whole wheat roti. Great for those seeking a low-fat, protein-packed, and flavorful Indian meal!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 200 grams low-fat paneer, cubed
• 150 grams green peas, fresh or frozen
• 1 medium onion, finely chopped
• 2 large tomatoes, pureed
• 1 tablespoon ginger-garlic paste
• 0.5 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 2 tablespoons low-fat yogurt
• 1 cup low-sodium vegetable broth
• 1 teaspoon cooking spray or 1 teaspoon of olive oil
• 0 to taste salt
• 2 tablespoons fresh coriander leaves, chopped

Directions

Step 1

Heat a non-stick pan over medium heat and spray with cooking spray or add 1 teaspoon of olive oil. Add the cumin seeds and let them splutter.

Step 2

Add the chopped onion and sauté until golden brown.

Step 3

Stir in the ginger-garlic paste and cook for another 1-2 minutes until the raw smell disappears.

Step 4

Add the pureed tomatoes and cook until the oil starts separating from the mixture.

Step 5

Stir in the turmeric powder, coriander powder, red chili powder, and salt. Cook for 2-3 minutes until the spices are well blended.

Step 6

Add the peas and mix well. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover and cook for about 5-7 minutes, or until the peas are tender.

Step 7

Reduce the heat to low. Add the paneer cubes and stir gently to coat them with the gravy.

Step 8

In a small bowl, whisk the low-fat yogurt until smooth. Gradually add the yogurt to the pan, stirring continuously to prevent curdling.

Step 9

Sprinkle the garam masala over the curry and simmer for another 5 minutes, allowing the flavors to meld.

Step 10

Garnish with fresh coriander leaves and serve hot with steamed rice or whole wheat roti.

Nutrition Facts

Serving size	(866.5g)

Amount per serving	% Daily Value*
Calories	522.0

Total Fat 15.7g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat g
Cholesterol 22.0mg	0%
Sodium 2623.9mg	0%
Total Carbohydrate 61.9g	0%
Dietary Fiber 13.9g	0%
Total Sugars 27.0g
Protein 37.4g	0%

Vitamin D 17.1IU	0%
Calcium 598.9mg	0%
Iron 7.8mg	0%
Potassium 1643.3mg	0%

*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: 26.2%

Protein: 27.8%

Carbs: 46.0%