Mediterranean Diet Paneer Stir Fry

Elevate your weeknight dinner with this vibrant and nutritious Mediterranean Diet Paneer Stir Fry, featuring a perfect fusion of Indian and Mediterranean flavors. This easy-to-make dish combines golden, lightly-seared paneer cubes with a colorful medley of fresh vegetables like zucchini, cherry tomatoes, and red bell pepper, all seasoned with fragrant garlic, oregano, and a zesty lemon drizzle. Baby spinach adds a healthy green touch, while crumbled feta and fresh parsley provide a creamy, tangy finish. With just 35 minutes from prep to plate, this protein-packed, vegetarian recipe is ideal for those following the Mediterranean diet or simply seeking a wholesome, flavorful meal. Enjoy it on its own or serve with whole-grain bread for a complete Mediterranean-inspired feast!

Nutriscore Rating: 62/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 250 grams Paneer
• 2 tablespoons Olive oil
• 1 Red bell pepper
• 1 medium Zucchini
• 150 grams Cherry tomatoes
• 1 small Red onion
• 2 cloves Garlic
• 100 grams Baby spinach
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 teaspoon Dried oregano
• 50 grams Feta
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh parsley

Directions

Step 1

Cut the paneer into bite-sized cubes. Set aside.

Step 2

Cut the red bell pepper into thin strips and the zucchini into semi-circles. Halve the cherry tomatoes. Slice the red onion thinly, and mince the garlic cloves.

Step 3

Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the paneer cubes and cook, turning occasionally, until they are golden brown on all sides. Remove paneer from the skillet and set aside.

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Add the red onion and garlic, sauté for 2-3 minutes until fragrant and the onion is soft.

Step 5

Add the bell pepper and zucchini to the skillet. Stir-fry for about 4-5 minutes until they start to soften.

Step 6

Add the halved cherry tomatoes, cooked paneer, salt, black pepper, and dried oregano. Stir well, and cook for another 3-4 minutes until the tomatoes begin to soften.

Step 7

Add the baby spinach and cook, stirring constantly, until the spinach wilts, about 1-2 minutes.

Step 8

Remove the skillet from the heat. Drizzle with lemon juice and sprinkle with crumbled feta and chopped fresh parsley.

Step 9

Toss everything once more and serve warm. Enjoy your Mediterranean Diet Paneer Stir Fry!

Nutrition Facts

Serving size	(1035.9g)

Amount per serving	% Daily Value*
Calories	1361.8

Total Fat 99.9g	0%
Saturated Fat 44.1g	0%
Polyunsaturated Fat 2.8g
Cholesterol 217.0mg	0%
Sodium 5841.0mg	0%
Total Carbohydrate 54.5g	0%
Dietary Fiber 11.0g	0%
Total Sugars 32.7g
Protein 63.0g	0%

Vitamin D 6.8IU	0%
Calcium 1803.9mg	0%
Iron 6.7mg	0%
Potassium 1634.3mg	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: 65.7%

Protein: 18.4%

Carbs: 15.9%