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Matar paneer (Peas with cream cheese)
The best and most popular Indian dish to be made using paneer.
What you need
- 50 g ghee
- 225 g paneer, diced
- 1 large onion, peeled, halved and finely sliced
- 1 clove garlic, peeled and sliced
- 1 tsp paprika
- 1 tsp ground ginger
- 1 tsp garam masala
- 100 g canned chopped tomatoes
- 150 ml water
- 225 g frozen peas
Method
Melt the ghee or butter in a saucepan. Fry the diced paneer for 3-5 min until golden. Remove from pan. Keep warm.
Add the onion to the pan with the garlic, tomato and spices. Fry for 3-4 min until soft and golden. Set aside with the paneer.
Add the water and peas to the pan. Cover and cook for 3 min until peas are cooked. Drain thoroughly.
Return all ingredients. to the pan with the peas. Mix thoroughly. Heat through for 2 min. Serve.
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Preparation 10 minutes Cook 11 minutes Total 21 minutes -
Energy 351 kcal/serving Fat 14.5 g/serving Carbohydrates 33.40 g/serving Glycaemic Index 26 Glycaemic Load 2.21 
Serving suggestion
Garnish with a sprig of fresh mint. Serve as accompaniment to Indian food.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1471 | 650 | 10475 | 8350 |
| Energy (kcal) | 351 | 155 | 2500 | 2000 |
| Protein (g) | 7.10 | 3.14 | ||
| Carbohydrate (g) | 9.24 | 4.09 | 345 | 275 |
| Fat (g) | 32.7 | 14.5 | 95 | 70 |
| Fat (saturated) (g) | 20.4 | 9.01 | ||
| Fibre (g) | 2.50 | 1.11 | ||
| Sodium (mg) | 196 | 86.9 | ||
| Salt (equivalent) (g) | 0.49 | 0.22 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 395 | 174 | 800 |
| Vitamin B-12 (µg) | 0.29 | 0.13 | 1 |
| Vitamin B-6 (mg) | 0.19 | 0.08 | 2 |
| Vitamin C (mg) | 17.7 | 7.83 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.92 | 0.41 | 10 |
| Zinc (mg) | 0.72 | 0.32 | 15 |
| Calcium (mg) | 96.7 | 42.7 | 800 |
| Folate (mcg) | 37.5 | 16.6 | 200 |
| Iron (mg) | 2.29 | 1.01 | 14 |
| Magnesium (mg) | 24.5 | 10.8 | 300 |
| Niacin (mg) | 0.68 | 0.30 | 18 |
| Pantothenic acid (mg) | 0.67 | 0.29 | 6 |
| Riboflavin (mg) | 0.21 | 0.09 | 1.6 |
| Phosphorous (mg) | 112 | 49.7 | 800 |
| Thiamin (mg) | 0.07 | 0.03 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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