Reasons to Add More Paneer Intake in Your Everyday Diet: Heath Benefits of Paneer and 10 Easy Paneer Recipes

Ingredients

• Cubed Paneer – 11/4 Cup
• Garlic cloves – 6 Large
• Sugar – 1 Tsp
• Kashmiri Red Chillies – 5 – 6
• Cumin – ½ Tsp
• Vinegar – 1 Tsp
• Chopped Onions – ½ Cup
• Soya Sauce – 1 Tsp
• Coriander Leaves for Garnishing
• Oil – 1 Tbsp
• Salt to taste

Method

• Grind together sugar, salt, chilies, garlic, and vinegar to a smooth paste. You can use 2 to 3 tbsp water to blend the ingredients.
• Heat oil in a pan. Add cumin and when it sizzles add onions. Fry until golden brown. Add garlic paste and fry until the raw smell disappears.
• Add paneer cubes and sauté for about 2 to 3 minutes.
• Garnish with coriander and serve hot.

Ingredients

For Besan or Chickpea Batter

• Gram Flour – 3/4th Cup
• Rice Flour – 2 Tbsp
• Turmeric – ¼ Tsp
• Red Chilli Powder – ¼ Tsp
• Asafoetida – 1/4th Tsp
• Chaat Masala – ¼ Tsp
• Water – 1/3 Cup
• A Pinch of Baking Soda
• Salt
• Oil for Frying

For Marinating

• Ginger Garlic Paste – 1 Tsp
• Chaat Masala – 3/4th Tsp
• Red Chilli Powder – ½ Tsp
• Kasuri Methi – 1 Tsp
• Paneer Cubes – 9
• Dry Fenugreek Leaves – 1 Tsp

Method

• In a bowl, ginger garlic paste, chaat masala, kasturi methi, salt, and red chilli powder. Combine to form a paste.
• Add paneer cubes in the paste and mix gently to coat all the cubes.
• Prepare the batter by mixing all the batter ingredients in a bowl. Whisk to form a smooth batter.
• Dip the paneer cubes in the besan batter.
• Deep fry the evenly coated paneer cubes in hot oil until they are golden brown.
• Serve Hot.

Ingredients

• 1 Medium Size Chopped Onion
• 1 Cup – Crumbled Paneer
• 1 Tsp – Chilli Powder
• 1 Tsp Oil and for making a sandwich
• Cheese as required
• Salt to taste
• Bread Slices
• 3 Tbsp – Tomato Ketchup

Method

• Heat oil in a saucepan. Add onions and sauté until golden brown
• Add spice powders, salt, and ketchup
• Add crumbled paneer and stir well.
• Take a bread slice. Add some paneer mixture and top with some cheese and onions as much as want. Cover with another bread slice.
• Toast Bread until golden brown.
• Cut the bread into half.
• Serve warm.

Ingredients

• Paneer – 200 grams
• Finely Chopped Onion – 1 Large
• Capsicum – 1 Medium
• Tomatoes – 3 Medium size
• Garlic cloves – 4 to 5
• Green Chilli – 1 Chopped
• Ginger – 1 Inch
• Ajwain – ½ Tsp
• Red Chilli Powder – ¼ Tsp
• Coriander Powder – 1 Tsp
• Pav Bhaji Masala – 1 Tsp
• Dry Mango Powder – ¼ Tsp
• Turmeric Powder – ¼ Tsp
• Butter – 2 Tbsp
• Dried Fenugreek Leaves – ½ Tsp
• Salt to taste
• Oil as required
• Chopped coriander leaves

Method

• Melt butter on a skillet or tawa.
• Add ajwain and fry until aromatic. Add chopped onions and sauté until translucent.
• Add green chillies, ginger-garlic paste and fry until the raw smell disappears.
• Add chopped capsicum and sauté for another 3 minutes.
• Add turmeric, coriander powder, red chilli powder, pav bhaji masala, and amchur powder.
• Sauté for about a minute and add tomato puree. Add salt and fry until oil separates, which takes about 10 minutes.
• Add paneer cubes and mix well until the masala is coated evenly on paneer cubes. Add Kasuri methi and mix. Remove from heat.
• Garnish with coriander and serve with chapatis, naan, bread, or phulkas.

Ingredients

• Onion – 1 Medium (finely chopped)
• Crumbled Paneer – 1 Cup
• Powdered Cumin – ½ Tsp
• Chilli Powder – ½ tsp
• Ginger Garlic Paste – ½ Tsp
• Garam Masala – ½ Tsp
• Chopped coriander – 2 tbsp
• Tomato Ketchup – 1 Tsp
• White bread – 4 Slices
• Salt to Taste
• Butter to Toast

Method

• Take a wide bowl. Add paneer, garam masala powder, chilli powder, chopped onion, cumin powder, coriander, and salt. Mix gently until all the ingredients blend well.
• Add ginger garlic paste and tomato sauce. Mix well.
• Remove the bread crust and roll out each slice using a rolling pin. Make it as thin as possible. (Fresh bread is easier to roll)
• Place a tsp of paneer filling and roll the bread into a cylindrical shape. Make sure the filling stays inside while rolling.
• Repeat with the other bread slices.
• Add butter to a skillet and lightly toast the rolled bread slices until brown.
• Cut and serve hot with tomato ketchup.

Ingredients

For the Filling

• Crumbled Paneer – 200 grams
• Green Chilli – 1 Chopped
• Garam Masala – ¼ Tsp
• Chopped Coriander Leaves – 2 Tbsp
• Ajwain (Carom Seeds) – 1/8th Tsp
• Salt to taste

For the Dough

• Atta – 2 Cups
• Salt – ½ Tsp
• Oil – 2 Tsp
• Water to knead – ¾ Cup

Method

• Add atta in a bowl along with oil and salt. Add water little by little and knead a soft dough. Cover and allow it to rest for about 20 minutes.
• Add green chilli, ajwain, salt, garam masala, and coriander leaves to crumbled paneer. Mix until all the ingredients blend well.
• Divide the dough into eight balls.
• Roll each ball into a 4-inch diameter and place 2 tbsp of filling in it. Bring the edges of the circle together and seal.
• Flatten the paneer filled ball and roll into a circle of 8-inch diameter.
• Cook on a hot griddle. Apply oil on each side and fry until golden brown.

Ingredients

• Full Cream Milk – 21/2 Litres
• Saffron – 10 to 12 strands
• Lemon Juice – 2 tsp
• Cardamom Powder – ½ Tsp
• Sugar – ¼ Cup
• Pistachio and Almonds for garnishing

Method

• Bring one litre milk to a boil in a vessel. Add lemon juice to boiling milk.
• The milk will immediately separate. Remove from heat and allow it to rest for a few minutes.
• Strain the milk and collect the chenna or paneer.
• Heat remaining milk in a thick bottomed pan. Add saffron and boil for 20 minutes on low heat.
• Add crumbled paneer to the boiling milk and cook further for 30 minutes.
• Add cardamom powder and sugar and cook until milk thickens.
• Transfer to a bowl and garnish with dry fruits.
• Serve chilled or hot

Ingredients

• Paneer – 500 g
• Ginger paste – 2 tsp
• Garlic Paste – 2 tsp
• Coriander leaves – 2 tbsp
• Salt to taste
• Powdered Black Pepper – 1 tsp
• Yogurt – 1/4th Cup
• Green Chillies – as Per Taste
• Oil for Brushing Paneer
• Sesame Seeds – ¼ Cup
• Garnish – Lemon Wedges and Onion Rings

Method

• Preheat Oven at 200 C
• Mix together all the ingredients except garnishing and oil. Let it rest for 20 minutes.
• Bake paneer in the oven for about 10 minutes.
• Remove from oven and brush some oil on the paneer cubes. Bake for another 10 minutes.
• You can also grill paneer on a barbecue pit or a griller.
• Serve hot with onion rings and lemon wedges.

Ingredients

• Paneer cubes – 350 g
• Capsicum – 1 large (cut into one-inch pieces)
• Ginger-Garlic Paste – ½ Tsp
• Garam Masala – 1 tsp
• Coriander Powder – 1 Tbsp
• Red chilli Powder – ½ Tsp
• Crushed Kasuri Methi – 1 tsp
• Water – 1 Cup
• Green Chilli – 1 small (finely chopped)
• Oil – about 11/2 tbsp
• Red Onions – 1 large (cut into 1-inch pieces)
• Salt to Taste
• Water – ¼ Cup
• Tomato Ketchup – 2 Tbsp

Method

• Heat a pan. Add ½ Tbsp oil. Add chopped bell pepper/capsicum and onion pieces. Sauté on high flame for 3 minutes. Remove from the pan and set aside.
• In the same pan heat ½ tbsp oil. Add paneer and cook on high heat for 3 minutes grilling all the pieces evenly. Remove and set aside.
• Heat remaining oil in the pan and add ginger-garlic paste, green chili, red chilli, coriander and garam masala powders and salt. Sauté for couple of minutes until the raw smell of the ingredients is gone. Add water and ketchup. Cook for 1 to 2 minutes until all the spices blends well.
• Add onion, bell pepper and paneer pieces in the prepared jalfrezi sauce and stir until everything is well-combine.
• Serve with Roti, Naan or Parantha.

Ingredients

• Paneer Cubes – 2 Cups
• Plain Yogurt – 2 Cups
• Onion – 1 Large
• Oil – 4 Tbsp
• Ginger – ½ inch
• Garlic – 4 Cloves
• Tomato Ketchup – 2 Tbsp
• Tomato Paste – 2 Tbsp
• Onions – 2 large ones (thinly sliced)
• Dry Kasuri Methi – 1 Tbsp

Powdered and Whole Spices

• Fenugreek Seeds – 1 tsp
• Onion seeds(kalonji) – 1 Tsp
• Fennel Seeds (saunf) – 1 tsp
• Turmeric Powder – 1 tsp
• Red Chilli Powder – 1 Tsp
• Coriander Powder – 1 Tsp
• Salt to taste

Method

• Heat oil in a pan. Grind onion, ginger, and garlic to a fine paste. Add this paste to hot oil and sauté for 2 minutes.
• Add ketchup, tomato and sauté for 2 more minutes.
• Add yogurt and cover and cook for three minutes on medium heat.
• Make sure to stir frequently. Blend whole and powder spices together and add this to the sauce.
• Add paneer cubes and simmer for 2 to 3 minutes and remove from heat.

Protein

Paneer is a rich source of protein and a perfect choice for those who follow a vegetarian diet to fulfill their protein requirement. It also contains 9 essential amino acids.

Fats

Paneer has 20% fat. It is a source of both saturated and monounsaturated fats. It also contains omega-3, alpha-linolenic acid, and polyunsaturated fat.

Carbs

It has a lower amount of carbs as compared to ingredients like dals. Phosphorus and Calcium – Both these minerals are crucial to maintain musculoskeletal health and paneer being a milk product is rich in calcium as well as phosphorus.