Indian · lunch, dinner
Kadhai Paneer with Fresh Kadhai Masala
Video by Your Food Lab on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A serve gives about 23 g of protein and nearly half a day's calcium, mostly from the paneer; nearly a kilo of tomatoes with capsicum and onion adds plenty of vitamin C, and there are about 8 g of fibre. It is rich in ghee, so keep to one serve.
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Ingredients 21
Method
Tap a time to watch that step in the video.
- Dry-roast the Kashmiri chillies, 2 tsp cumin seeds, coriander seeds, fennel seeds and peppercorns on low heat until fragrant. Cool and grind coarsely: this is the kadhai masala. 0:51
- Cut the capsicum, 1 onion, 2 tomatoes and the paneer into triangles (or cubes). Chop the onion trimmings and tomato cores with the remaining onions and tomatoes for the gravy. 1:43
- Heat 4–5 tbsp ghee, add 1 tsp cumin seeds and the chopped onions and cook until light golden. Add the garlic and chopped ginger and cook until the onions are golden brown. 4:45
- Lower the heat, add the turmeric, chilli powder, coriander powder, 3 tbsp kadhai masala and green chillies with a splash of hot water, and cook until the ghee separates. 5:24
- Add the chopped tomatoes and salt, mash lightly and cook on medium for 20–30 minutes until thick and the ghee separates, adding hot water whenever it gets dry. 5:55
- In a wok, heat 1 tbsp ghee and toss the vegetable triangles on high heat for a minute. Add the paneer, a pinch of salt and 1 tbsp kadhai masala and toss gently. 7:23
- Fold in the gravy with the coriander and ginger juliennes and cook 1–2 minutes. Stir in the cream (optional) and kasuri methi and finish with more coriander. 8:00
Tip. Serves 4–5 (we use 5). Leave out the cream for a lighter dish. Cut the paneer and vegetables into cubes if you prefer; the taste is the same. Serve with roti or naan.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 15%
- Protein 17%
- Fat 68%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High70%
63 mg a serve, mostly from green capsicum (38%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High58%
518 µg a serve, mostly from paneer (39%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium High46%
594 mg a serve, mostly from paneer (81%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B12 High42%
1 µg a serve, mostly from paneer (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High32%
0.5 mg a serve, mostly from tomatoes (26%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High30%
36 µg a serve, mostly from tomatoes (38%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High28%
3.1 mg a serve, mostly from paneer (65%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High27%
15 µg a serve, mostly from paneer (82%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium High20%
920 mg a serve, mostly from tomatoes (45%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High20%
3.7 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High20%
3 mg a serve, mostly from tomatoes (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source19%
81 mg a serve, mostly from paneer (25%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source16%
63 µg a serve, mostly from tomatoes (42%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source12%
0.2 g a serve, mostly from paneer (53%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 1
Vitamin D1%
0.2 µg a serve, mostly from paneer (82%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Your Food Lab; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.