Delicious Paneer Sabji: A Flavorful Indian Delight
Introduction:
Paneer Sabji is a popular vegetarian dish in Indian cuisine that features paneer, a versatile and nutritious cottage cheese. This dish is loved for its rich, creamy texture and aromatic blend of spices. In this article, we will explore a mouthwatering Paneer Sabji recipe, along with its nutritional facts, health benefits, and a satisfying conclusion.
Ingredients:
To prepare Paneer Sabji, you will need the following ingredients:
- 250 grams of paneer (cottage cheese), cubed
- 2 medium-sized onions, finely chopped
- 2 medium-sized tomatoes, pureed
- 1 tablespoon ginger-garlic paste
- 2 green chilies, finely chopped
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 teaspoon coriander powder
- 1/2 teaspoon kasuri methi (dried fenugreek leaves)
- 2 tablespoons cooking oil
- Fresh coriander leaves for garnish
- Salt to taste
Instructions:
1) Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
2) Add finely chopped onions to the pan and saute until they turn golden brown.
3) Add ginger-garlic paste and green chilies. Saute for a minute until the raw aroma disappears.
4) Pour the tomato puree into the pan and cook until the oil starts to separate from the mixture.
5) Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for another 2 minutes.
6) Gently add the paneer cubes and stir them to coat with the masala mixture. Be careful not to break the paneer cubes.
7) Cover the pan and let it simmer for 5-7 minutes, allowing the paneer to absorb the flavors of the spices.
8) Crush the kasuri methi between your palms and sprinkle it over the dish. Stir gently.
9)Finally, sprinkle garam masala over the Paneer Sabji and give it a final mix.
10) Garnish with fresh coriander leaves and serve hot with roti (Indian bread) or steamed rice.
Nutritional Facts:
Here is a nutritional chart providing approximate values for a serving size of 100 grams of Paneer Sabji:
- Calories: 265 kcal
- Protein: 15.4 grams
- Fat: 19.8 grams
- Carbohydrates: 5.7 grams
- Fiber: 1.3 grams
- Sugar: 2.1 grams
- Calcium: 363 mg
- Iron: 0.9 mg
- Vitamin C: 14.5 mg
Health Benefits:
a) Excellent Source of Protein: Paneer is rich in high-quality protein, making Paneer Sabji a great option for vegetarians and vegans to meet their protein needs.
b) Good Source of Calcium: Paneer is abundant in calcium, which is essential for maintaining healthy bones and teeth.
c) Weight Management: Paneer is low in carbohydrates and high in protein, which helps in promoting a feeling of fullness, aiding weight management.
d) Energy Boost: The healthy fats present in paneer provide a sustainable source of energy, keeping you energized throughout the day.
e) Digestive Health: The spices used in Paneer Sabji, such as ginger and garlic, can aid digestion and provide relief from gastrointestinal issues.
f) Immune System Support: The vitamin C content in Paneer Sabji contributes to a healthy immune system, protecting the body against infections and diseases.
Conclusion:
Paneer Sabji is a delectable Indian dish that offers a perfect combination of taste and nutrition. With its creamy paneer cubes bathed in flavorful spices, it is a favorite among both vegetarians and non-vegetarians. This recipe is easy to prepare and can be enjoyed as a main course or a side dish. Moreover, the nutritional profile of Paneer Sabji, packed with protein, calcium, and various other beneficial nutrients, makes it a wholesome and healthy choice. So, indulge in the goodness of Paneer Sabji and savor the authentic flavors of India!
