Fridge Friend Recipes
Matar Paneer recipe
A comforting North Indian pea and paneer curry in a spiced tomato and onion gravy, suitable for a festive Diwali dinner.
40 min · Medium · Indian Jump to method
Ingredients
- 250 g paneer
- 200 g frozen peas
- 1 large onion
- 3 medium tomatoes
- 2 cloves garlic
- 1 tbsp grated ginger
- 2 tbsp vegetable oil
- 1 tsp cumin seeds
- 2 tsp ground coriander
- 1 tsp turmeric
- 1 tsp garam masala
- 1 tsp chilli powder
- to taste salt
- 2 tbsp chopped fresh coriander
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 319 kcal |
| Protein | 14.1 g |
| Carbohydrates | 13.7 g |
| Fat | 23.1 g |
| Saturated fat | 10 g |
| Fibre | 3.9 g |
| Sugar | 6.9 g |
| Sodium | 330 mg |
Why this works
Moderate-energy vegetarian curry with good protein from paneer, but fairly high in fat and saturated fat from paneer and oil.
Protein and calcium. Paneer provides a useful amount of protein and calcium, supporting muscle maintenance and bone health.
Vitamin C and antioxidants. Tomatoes, onions, garlic and coriander contribute vitamin C and plant antioxidants, which support overall diet quality.
Fibre and micronutrients. Peas add fibre, folate and potassium, though the fibre level remains moderate rather than high.
Method
- Heat the oil in a large frying pan over a medium heat and fry the cumin seeds for 30 seconds.
Let the seeds sizzle just until they release a nutty aroma and begin to darken at the edges; if they smoke or blacken, the oil is too hot and the curry base will taste bitter.
- Add the chopped onion and cook for 8 to 10 minutes until soft and golden.
Keep the onions at a steady medium heat and stir often so they soften evenly rather than catching on the pan; aim for a deep golden colour, not brown shards.
- Stir in the garlic and ginger, then cook for 1 minute.
Stir continuously for the first 20 to 30 seconds so the garlic and ginger do not scorch, as burnt aromatics will make the sauce taste harsh.
- Add the chopped tomatoes, ground coriander, turmeric, chilli powder and a pinch of salt. Cook for 8 minutes until the mixture looks thick and pulpy.
Cook until the tomatoes break down completely and the oil starts to separate slightly around the edges, which is the clearest sign the masala has reduced properly.
- Blend the sauce if you want a smoother finish, then return it to the pan.
Blend in short bursts and only if the mixture has cooled a little, to avoid a hot splatter; leave it slightly textured if you want a more rustic curry.
- Add the peas and 150 ml water, then simmer for 5 minutes.
Keep the simmer low so the peas stay bright green and do not split, and add the water gradually if the pan looks very dry.
- Stir in the paneer cubes and garam masala, then cook gently for another 5 minutes.
Fold the paneer in gently so the cubes keep their shape, and keep the heat low enough that the sauce barely bubbles rather than boiling hard.
- Finish with chopped fresh coriander and serve hot with rice or naan.
Stir the coriander through off the heat or at the very end so it stays fresh and fragrant, then serve straight away while the paneer is still tender.
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