Indian · dinner, lunch

Paneer Makhanwala (Butter Paneer)

Paneer Makhanwala (Butter Paneer) — from HK’s Keto & Low Carb Recipes's cooking video Watch how it’s made · 6:06

Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube

35 minServes 4284 kcal a serve
  • Keto (5.1 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

A vegetarian keto curry: paneer in a buttery tomato-cream sauce with about 5 g net carbs a serve, a good source of calcium, and no added sugar.

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Ingredients 15

Method

Tap a time to watch that step in the video.

  1. Melt the butter in a saucepan and cook the onion with the cumin seeds until soft, translucent and lightly coloured. 0:36
  2. Stir in the ginger-garlic paste, turmeric, chilli powder, coriander powder and garam masala and cook for about 2 minutes to take the raw edge off the spices. 1:07
  3. Add the tomato purée and water, scrape the pan clean, then cover and simmer for at least 10 minutes. 1:41
  4. Meanwhile brown the paneer pieces on all sides in a dry frying pan and set aside. 2:09
  5. Uncover the sauce, stir in the kasuri methi, then the cream, and season with salt. Simmer briefly if you want it thicker. 3:06
  6. Fold in the paneer and garnish with fresh coriander. 3:58

Tip. Portions are modest (the cook says 4); double the paneer for hungry eaters. Blend the onion and use cumin powder for a smooth, restaurant-style sauce. Serve with cauliflower rice to keep it keto.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy284 kcal1,190 kJ
Protein10 g21% of a day
Fibre0.9 g3% of a day
Carbohydrate6 g5.1 g net · 3.8 g sugars2% of a day
Fat24 g15 g saturated31% of a day
Sodium420 mg18% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 14%
  • Fat 79%

Fits keto: 5.1 g net carbs a serve, with 79% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin A High27%

244 µg a serve, mostly from paneer (41%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B12 High23%

0.6 µg a serve, mostly from paneer (90%). 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.

Calcium High21%

273 mg a serve, mostly from paneer (88%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Selenium Source13%

7.1 µg a serve, mostly from paneer (84%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc Source11%

1.2 mg a serve, mostly from paneer (84%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 10
Omega-38%

0.1 g a serve, mostly from heavy cream (42%). 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.

Iron6%

1 mg a serve, mostly from cumin seeds (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E6%

0.9 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium5%

20 mg a serve, mostly from paneer (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin K5%

6.4 µg a serve, mostly from fresh coriander (49%). 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.

Vitamin B65%

0.1 mg a serve, mostly from paneer (28%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium4%

170 mg a serve, mostly from tomato purée (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin C4%

3.6 mg a serve, mostly from tomato purée (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate3%

12 µg a serve, mostly from paneer (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin D2%

0.3 µg a serve, mostly from heavy cream (35%). 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 HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.