Healthy Mattar Paneer Delight
This Healthy Mattar Paneer Delight is a revamped version of a classic Indian dish that has won over my family and friends with its vibrant flavors and wholesome ingredients. Inspired by my fond memories of making this dish for my husband when we were newly married, I've completely reimagined it for a lighter, guilt-free experience without sacrificing taste. By replacing heavy cream with fat-free half-and-half and occasionally using fat-free yogurt, I've made it healthier, allowing us to enjoy this delightful dish more frequently. The homemade paneer adds an authentic touch, while roasting and grinding my own spices brings the aromas of India right into my kitchen. This dish is perfect for impressing guests or treating your loved ones to a comforting, nutritious meal that showcases the beauty of Indian cuisine.
N/A
Servings
N/A
Calories
19
Ingredients
Ingredients
Paneer
20 ounces (cubed)
Oil or Ghee
2 tablespoons (for frying)
Mustard Seeds
1/4 teaspoon (whole)
Cumin Seeds
1/2 teaspoon (whole)
Onion
1 small (finely chopped)
Ginger
1/4 teaspoon (grated)
Garlic Cloves
3-4 (minced)
Tomatoes
2 large (chopped)
Sugar
1/4 teaspoon (optional)
Salt
to taste (adjust as needed)
Garam Masala
1/2 teaspoon (ground)
Chili Powder
1/2 teaspoon (adjust to taste)
Turmeric Powder
1/4 teaspoon (ground)
Coriander Powder
3/4 teaspoon (ground)
Cumin Powder
1 teaspoon (ground)
Water
1/4 cup (or as needed)
Peas
1 cup (fresh or frozen)
Cream Substitute
1/4 cup (fat-free half-and-half or yogurt)
Fresh Cilantro
2 tablespoons (chopped, for garnish)
Instructions
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Healthy Mattar Paneer Delight?
It is a lightened-up version of the classic Indian dish featuring peas and paneer in a spiced tomato gravy, modified to reduce fat without losing authentic flavor.
How is this version made healthier than traditional Mattar Paneer?
This recipe replaces heavy cream with fat-free half-and-half or fat-free yogurt, significantly reducing the calorie and fat content.
Can I use store-bought paneer for this recipe?
Yes, you can use store-bought paneer, though the recipe mentions that homemade paneer provides an extra authentic touch.
What can I use as a cream substitute?
You can use fat-free half-and-half or fat-free yogurt to achieve a creamy texture without the high fat content of heavy cream.
Are fresh or frozen peas better for this dish?
Both fresh and frozen peas work perfectly well in this recipe; use whichever is most convenient for you.
Is this recipe vegetarian?
Yes, Healthy Mattar Paneer Delight is a fully vegetarian dish.
What spices are essential for the flavor profile?
The key spices include mustard seeds, cumin seeds, garam masala, chili powder, turmeric, coriander powder, and cumin powder.
Can I adjust the spiciness of this dish?
Yes, you can easily adjust the heat by increasing or decreasing the amount of chili powder used.
What is the role of sugar in this recipe?
A small amount of sugar is optional and helps balance the acidity of the tomatoes and the heat of the spices.
Is ghee or oil better for frying the paneer?
Ghee offers a traditional rich flavor, but oil is a great alternative for a lighter version of the dish.
How should I prepare the ginger and garlic?
The ginger should be grated and the garlic cloves should be minced to ensure they blend well into the gravy.
Can I make this recipe vegan?
To make it vegan, replace the paneer with firm tofu and use a plant-based yogurt or coconut milk as the cream substitute.
What should I serve with Mattar Paneer?
It pairs wonderfully with basmati rice, naan, paratha, or even a simple roti.
Why are mustard seeds used in this recipe?
Mustard seeds provide a unique nutty flavor and a traditional popping texture when tempered in hot oil.
How much paneer is required?
The recipe calls for 20 ounces of paneer, which should be cut into cubes.
Do I need to roast my own spices?
While not mandatory, roasting and grinding your own spices as suggested provides a more vibrant and aromatic flavor.
Is this dish suitable for guests?
Absolutely, its vibrant colors and rich aromas make it an impressive and comforting meal for hosting.
Can I use canned tomatoes instead of fresh?
Yes, canned crushed tomatoes can be used if fresh large tomatoes are not available, though fresh provides a brighter taste.
How do I prevent the yogurt from curdling if I use it?
Whisk the yogurt well and add it on low heat, or mix a little of the hot gravy into the yogurt first to temper it.
What is the best way to garnish this dish?
Freshly chopped cilantro is the recommended garnish for a burst of color and freshness.
Is this recipe gluten-free?
Yes, all the primary ingredients listed are naturally gluten-free.
How many ingredients are in this recipe?
There are 19 ingredients total, including spices and garnishes.
Can I make this dish ahead of time?
Yes, Mattar Paneer often tastes even better the next day as the flavors have more time to meld together.
What type of onion should I use?
A small finely chopped yellow or red onion works best for the base of the gravy.
How much water should I add?
The recipe suggests starting with 1/4 cup of water and adjusting based on your preferred gravy consistency.
Can I add other vegetables to this?
While traditional Mattar Paneer focuses on peas, you can add carrots or bell peppers for extra nutrition.
Is it necessary to fry the paneer cubes?
Frying gives the paneer a nice texture and prevents it from crumbling, but you can skip it for an even lower-fat option.
What is the category of this recipe?
This falls under Indian Cuisine, specifically as a vegetarian main dish.
What are the main tags for this recipe?
Tags include healthy recipe, vegetarian, comfort food, spicy, and nutritious.
Can I use fat-free half-and-half in a curry?
Yes, it is a great way to add creaminess to curries while keeping the dish heart-healthy.