Lighter matar paneer

Matar paneer does not need cream to taste like comfort food. This home version builds flavour from slow-cooked onions and tomatoes instead, so the gravy stays light while the paneer and peas keep dinner filling. It goes with phulkas, and it goes just as well with a katori of brown rice.

Why it helps

Paneer brings protein and peas add fibre, a combination that keeps you satisfied for hours and helps your blood sugar rise gently instead of sharply. Skipping the cream and heavy butter means the dish stays light enough for a weeknight, without losing the taste your family expects. Wondering whether dairy suits you? Read our take on milk and dairy in PCOS.

Ingredients (serves 3)

• 200 g paneer, cubed
• 1 cup green peas (fresh or frozen)
• 2 medium onions, roughly chopped
• 3 medium tomatoes, roughly chopped
• 1 tablespoon ginger-garlic paste
• 5 to 6 cashews, soaked (optional, for a little body)
• 1/2 teaspoon turmeric
• 1 teaspoon coriander powder
• 1/2 teaspoon red chilli powder
• 1/2 teaspoon garam masala
• 1 teaspoon kasuri methi, crushed
• Salt to taste
• 2 teaspoons oil

Method

1. Heat oil in a kadhai and soften the onions on medium heat until light golden.
2. Add ginger-garlic paste and cook for a minute, then add the tomatoes and a pinch of salt. Cook until everything turns soft and pulpy.
3. Cool slightly and blend into a smooth paste, along with the soaked cashews if using.
4. Return the paste to the kadhai. Add turmeric, coriander powder and chilli powder and cook until the gravy thickens and smells cooked, about 5 minutes.
5. Add the peas with a cup of water, cover and simmer until tender.
6. Slide in the paneer cubes and simmer gently for 3 to 4 minutes. Do not boil hard, or the paneer turns rubbery.
7. Finish with garam masala and kasuri methi. Rest for a few minutes before serving.

Make it your own

• Lightly pan-toast the paneer cubes first if your family likes a firmer bite.
• Stir in a handful of chopped palak in the last few minutes for extra fibre and colour.
• Cooking for a festival meal? Add a spoon of fresh malai for the family pot and keep your own portion as is.

Enjoy it as part of the CurviCare Plate, or see more high-protein Indian foods.