Paneer jalfrezi

Vegetarian
Gluten Free
Health score
17%
Paneer jalfrezi
45 min.
2
327kcal
100%sweetness
52.56%saltiness
94.05%sourness
29.15%bitterness
39.6%savoriness
70.65%fattiness
100%spiciness

Ingredients

  • 200 curd cottage cheese cut into 3cm x 1cm pieces (Indian cottage cheese)
  • tbsp cooking oil 
  • tsp cumin seeds 
  •  tomatoes cut into strips
  •  tomatoes (for purée)
  • large onion for puree cut into strips and 1/2
  •  bell pepper green red for some colour cut into strips (i used half a and half a pepper )
  • 0.3 tsp turmeric 
  • 0.3 tsp chili powder 
  •  to 2 chilies slit green chopped
  •  chilies dried red (kashmiri)
  • inch ginger cut into thin strips
  • 0.5 tsp garam masala 
  • 0.5 tsp sugar 
  • 1.5 tsp vinegar 
  • sprigs cilantro leaves for garnish
  • servings salt to taste

Equipment

  • frying pan
  • blender

Directions

  1. Roughly chop half an onion and 2 tomatoes.
  2. Heat 1 tbsp oil in a non stick pan.
  3. Add the onions and fry until lightly brown.
  4. Add the tomatoes and cook for 2-3 minutes until soft.
  5. Remove, let cool and blend to a pure in blender.
  6. In the same pan heat 1 tbsp oil on medium heat.
  7. Add the cumin seeds and let them sputter.
  8. Add the kashmiri red chillies and the finely sliced ginger and fry for 30-45 seconds.
  9. Add the turmeric powder followed by the onions, peppers, chilli powder, salt and two-thirds of the chopped green chillies and fry for 3-4 minutes.
  10. Add the paneer and cook on a low heat for 5 minutes.
  11. Add the tomato pure, garam masala and sugar and simmer for 2 minutes.
  12. Then add the tomatoes (cut into strips) and toss. Stir in the vinegar and garnish with green chillies and coriander.

Nutrition Facts

Calories327kcal
Protein17.26%
Fat51.4%
Carbs31.34%

Properties

Glycemic Index
158.55
Glycemic Load
5.37
Inflammation Score
-10
Nutrition Score
20.270869565217%

Flavonoids

Naringenin
1.25mg
Apigenin
0.01mg
Luteolin
2.82mg
Isorhamnetin
3.76mg
Kaempferol
0.69mg
Myricetin
0.26mg
Quercetin
18.79mg

Taste

Sweetness:
100%
Saltiness:
52.56%
Sourness:
94.05%
Bitterness:
29.15%
Savoriness:
39.6%
Fattiness:
70.65%
Spiciness:
100%

Nutrients percent of daily need

Calories:326.53kcal
16.33%
Fat:19.29g
29.67%
Saturated Fat:2.91g
18.2%
Carbohydrates:26.45g
8.82%
Net Carbohydrates:19.81g
7.2%
Sugar:15.02g
16.69%
Cholesterol:17mg
5.67%
Sodium:682.42mg
29.67%
Protein:14.57g
29.14%
Vitamin C:85.15mg
103.21%
Vitamin A:2294.33IU
45.89%
Vitamin K:37.14µg
35.38%
Vitamin E:4.01mg
26.76%
Fiber:6.64g
26.56%
Phosphorus:247.12mg
24.71%
Potassium:822.78mg
23.51%
Manganese:0.47mg
23.41%
Vitamin B6:0.45mg
22.32%
Folate:62.2µg
15.55%
Vitamin B2:0.25mg
14.9%
Selenium:10.3µg
14.71%
Calcium:138.67mg
13.87%
Magnesium:49.19mg
12.3%
Copper:0.24mg
11.75%
Vitamin B1:0.17mg
11.62%
Iron:1.89mg
10.5%
Vitamin B5:0.9mg
9%
Vitamin B3:1.76mg
8.82%
Vitamin B12:0.43µg
7.17%
Zinc:1.02mg
6.83%