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Matar Paneer (Peas with Paneer)


This Punjabi dish, with some variation in spices, is eaten over all of northern India. Paneer is a fresh milk cheese with an interesting, slightly chewy consistency. It's easy to make, but requires planning ahead. You can substitute a diced 6- or 8-ounce cake of pressed tofu for it in this recipe.













Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber


1 each onions
peeled and chopped
1 x ginger root
1 inch cube, peeled and chopped
6 tablespoons vegetable oil
8 ounce paneer
with 2 cups of whey reserved, or 8 ounces tofu with 2 cups of water
1 each red chili peppers
whole, dried
1 tablespoon coriander seeds
¼ teaspoon turmeric
3 each tomatoes
peeled and minced
1 teaspoon salt
teaspoon black pepper
1 ½ cups green peas
fresh, shelled, or 10 oz defrosted frozen peas


Put the chopped onion and ginger into the container of an electric blender or food processor along with ⅓ cup water and blend until you have a smooth paste.

Leave paste in the blender container.

Heat the oil in a heavy, 10-inch-wide pot (preferably teflon-lined) over a medium flame.

When hot, put in the pieces of paneer (or tofu) in a single layer and fry them until they are golden brown on all sides.

This happens pretty fast.

With a slotted spoon, remove fried paneer to a plate.

Put the dried red pepper into the same oil.

Within 2 seconds, turn the pepper over so that it browns on both sides.

Now put in the contents of the blender (keep your face averted as the paste might splatter).

Fry, stirring constantly, for 10 to 12 minutes, or until paste turns light brown.

Add the coriander and turmeric and fry, stirring, for another minute.

Put in the minced tomatoes.

Stir and fry for another 3 to 4 minutes or until tomatoes turn a dark reddish brown.

Now pour in 2 cups of the whey (or water if you're using tofu).

Add the salt and the black pepper. Mix well and bring to a boil.

Cover, lower heat, and simmer gently for 10 minutes.

Lift cover and put in the paneer pieces and the peas.

Cover and simmer for 10 minutes or until peas are cooked.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 172g (6.1 oz)
Amount per Serving
Calories 22580% of calories from fat
 % Daily Value *
Total Fat 20g 31%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 692mg 29%
Total Carbohydrate 4g 4%
Dietary Fiber 4g 14%
Sugars g
Protein 6g
Vitamin A 28% Vitamin C 28%
Calcium 3% Iron 5%
* based on a 2,000 calorie diet How is this calculated?


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