Paneer Curry with Peas

Vegetarian
Health score
19%
Paneer Curry with Peas
45 min.
6
377kcal

Suggestions

Ingredients

  • tablespoons flour 
  • 28 ounce canned tomatoes with added puree crushed canned
  • servings basmati rice steamed
  • teaspoon cumin seeds 
  • pound tofu firm cut into 3/4- to 1-inch cubes
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoons ginger fresh minced peeled
  • 1.5 cups peas fresh shelled (from)
  • teaspoon garam masala 
  •  garlic clove minced
  • tablespoons ghee divided
  • teaspoons ground coriander 
  • large onion cut into 1- to 2-inch pieces
  •  serrano chiles with seeds minced
  • teaspoon turmeric 
  • 0.5 cup water 

Equipment

  • bowl
  • frying pan

Directions

  1. Place flour in medium bowl.
  2. Add paneerto bowl; toss to coat with flour.
  3. Heat 2tablespoons ghee in heavy large nonstickskillet over medium-high heat. Shake excessflour from paneer; add to skillet and cookuntil browned in spots, turning occasionally, about 4 minutes.
  4. Transfer paneer to plate;set aside. Reserve skillet.
  5. Place onion pieces in processor.Using on/off turns, process until finelychopped but not watery.
  6. Heat remaining3 tablespoons ghee in reserved skilletover medium heat.
  7. Add cumin seeds andstir until aromatic, about 1 minute.
  8. Addchopped onion and cook until beginningto brown, stirring often, about 10 minutes.
  9. Add minced ginger, minced garlic, groundcoriander, and minced serrano chile withseeds; stir 1 minute.
  10. Add crushed tomatoeswith puree, 1/2 cup water, and turmeric;bring to simmer. Reduce heat to mediumlow; cover and simmer until mixturethickens slightly and flavors blend, stirringoccasionally, about 15 minutes.
  11. Add shelled fresh peas and cookedpaneer; gently fold to incorporate evenly.Cook mixture over medium-low heat untilpeas are tender and paneer is heatedthrough, folding occasionally, about5 minutes. Fold in garam masala andcilantro. Season curry to taste with salt andpepper.
  12. Serve with steamed basmati rice.
  13. Paneer, a fresh cow's milkor buffalo's-milk cheese, and usli ghee (clarified butter; also called ghee) are soldat some natural foods stores and at Indianmarkets. If you can't find paneer, then tofu, chicken, shrimp, or scallops would alsowork well in this recipe. Clarified butter orvegetable oil can be used in place of theghee. Garam masala is a curry spice blendthat's available in the spice section of manysupermarkets, at Indian markets, and fromthespicehouse.com.
  14. Bon Appétit

Nutrition Facts

Calories377kcal
Protein14.41%
Fat39.14%
Carbs46.45%

Properties

Glycemic Index
65.89
Glycemic Load
30.3
Inflammation Score
-10
Nutrition Score
15.586521687715%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
1.25mg
Kaempferol
0.17mg
Myricetin
0.03mg
Quercetin
5.73mg

Nutrients percent of daily need

Calories:376.88kcal
18.84%
Fat:16.85g
25.92%
Saturated Fat:8.3g
51.86%
Carbohydrates:44.99g
15%
Net Carbohydrates:38.41g
13.97%
Sugar:9.33g
10.36%
Cholesterol:32mg
10.67%
Sodium:184.76mg
8.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.96g
27.92%
Manganese:0.9mg
44.94%
Vitamin C:30.05mg
36.42%
Fiber:6.58g
26.32%
Iron:4.02mg
22.32%
Copper:0.4mg
20.07%
Vitamin B6:0.4mg
20.02%
Vitamin K:19.07µg
18.17%
Calcium:175.39mg
17.54%
Potassium:589.11mg
16.83%
Vitamin B1:0.25mg
16.77%
Vitamin B3:2.97mg
14.83%
Magnesium:57.04mg
14.26%
Phosphorus:134.6mg
13.46%
Folate:53.7µg
13.43%
Vitamin A:635.97IU
12.72%
Selenium:8.79µg
12.56%
Vitamin E:1.8mg
11.98%
Vitamin B2:0.15mg
9.09%
Zinc:1.35mg
9%
Vitamin B5:0.78mg
7.76%
Source:Epicurious