Kadai Paneer Recipe for a Healthy and Delicious Meal

Kadai Paneer is a popular North Indian dish that brings a delightful blend of flavors to your plate. It is made using paneer (Indian cottage cheese) cooked with a variety of spices and vegetables in a thick, tangy tomato-based gravy. This dish is not only delicious but also nutritious, providing a good balance of proteins, vitamins, and minerals. Whether you’re looking for a wholesome meal or a satisfying side dish, Kadai Paneer is a great choice for any occasion. Here is a simple and healthy recipe for Kadai Paneer that you can easily prepare at home.

Ingredients

• 200 grams paneer, cut into cubes
• 1 large onion, finely chopped
• 1 large tomato, pureed
• 1 green bell pepper, cut into cubes
• 2 tablespoons oil
• 1 teaspoon cumin seeds
• 2 tablespoons ginger-garlic paste
• 2 teaspoons coriander powder
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 teaspoon red chili powder
• 1 teaspoon kasuri methi (dried fenugreek leaves)
• Salt to taste
• Fresh coriander leaves, chopped (for garnish)

For Kadai Masala (Spice Mix)

• 1 teaspoon coriander seeds
• 1 teaspoon cumin seeds
• 1 teaspoon fennel seeds
• 3-4 dried red chilies

Instructions

1. Prepare the Kadai Masala

1. In a dry pan, roast the coriander seeds, cumin seeds, fennel seeds, and dried red chilies on medium heat until they release their aroma.
2. Let them cool and grind them into a coarse powder using a spice grinder or mortar and pestle. This is your Kadai Masala.

2. Cook the Paneer

1. Heat 1 tablespoon of oil in a pan and lightly fry the paneer cubes until they turn golden brown. Remove and set them aside.

3. Prepare the Gravy

1. In the same pan, add the remaining oil and heat it. Add cumin seeds and let them splutter.
2. Add the chopped onions and sauté until they turn golden brown.
3. Add the ginger-garlic paste and cook for another 2-3 minutes until the raw smell disappears.
4. Pour in the tomato puree and cook until the oil starts separating from the gravy.

4. Add the Spices

1. Add the prepared Kadai Masala, turmeric powder, coriander powder, red chili powder, and salt. Mix well and cook for another 2 minutes.
2. Add the bell pepper cubes and cook for 3-4 minutes until they are slightly tender but still crunchy.

5. Combine and Cook

1. Add the fried paneer cubes to the gravy. Mix well so that the paneer is coated with the masala.
2. Add garam masala and kasuri methi. Stir well and cook for another 2 minutes on low heat.

6. Garnish and Serve

1. Garnish with freshly chopped coriander leaves.
2. Serve hot with naan, roti, or steamed rice.

Conclusion

Kadai Paneer is a delightful and nutritious addition to any meal, offering a blend of rich flavors and essential nutrients. However, before making any recipe a regular part of your diet, it's always best to consult with a dietician to ensure it aligns with your dietary needs. For personalized diet advice, you can contact Dietician Natasha Mohan. Additionally, if you are looking for a structured eating plan for young adults, you can explore her 7-day meal plan for teenage girls to ensure balanced nutrition and overall well-being.