Matar Paneer, a beloved North Indian dish, combines the richness of paneer (Indian cottage cheese) with the earthy sweetness of green peas. Whether you’re cooking for a family dinner or preparing a wholesome lunchbox meal, this recipe offers both taste and nutrition in every bite. It’s a vegetarian delight that pairs beautifully with roti, naan, or rice, making it a staple in many Indian households.
But beyond its comforting taste, Matar Paneer also brings a powerful nutritional punch, thanks to its two hero ingredients—paneer and green peas.
Ingredients You’ll Need
- 200g paneer (cubed)
- 1 cup green peas (fresh or frozen)
- 2 medium onions (finely chopped)
- 2 tomatoes (pureed)
- 1-inch ginger and 4 garlic cloves (crushed)
- 2 green chilies (optional)
- 1 tsp cumin seeds
- ½ tsp turmeric powder
- 1 tsp red chili powder
- 1½ tsp coriander powder
- ½ tsp garam masala
- Salt to taste
- 2–3 tbsp oil or ghee
- Fresh coriander leaves for garnish
- Water as required
Step-by-Step Cooking Instructions
Step 1: Sauté the Aromatics
Heat oil or ghee in a pan. Add cumin seeds and let them splutter. Add chopped onions and sauté until golden brown. Stir in the ginger-garlic paste and green chilies, cooking for a couple of minutes until the raw smell disappears.
Step 2: Build the Gravy
Add the tomato puree and cook until the oil starts to separate. Mix in turmeric, chili powder, coriander powder, and salt. Sauté this masala base for 5–7 minutes.
Step 3: Add Peas and Paneer
Toss in the green peas and a splash of water. Cover and cook for 5–7 minutes until the peas are tender. Gently add the paneer cubes and simmer for another 5 minutes. Finish with a sprinkle of garam masala.
Step 4: Garnish and Serve
Garnish with fresh coriander leaves and serve hot with your choice of Indian bread or rice.
Nutritional Value of Matar Paneer
This dish is not just a treat for your tastebuds—it’s also a powerhouse of nutrients.
Paneer: A High-Protein Essential
Paneer is an excellent source of protein, especially important for vegetarians. Wondering about the paneer protein per 100g? It contains approximately 18g of protein per 100g, making it a superb option for muscle repair and satiety. It’s also rich in calcium and healthy fats, supporting bone health and hormonal balance.
Green Peas: The Unsung Hero
Small but mighty, green peas are packed with fiber, vitamins, and antioxidants. From supporting heart health to aiding digestion, green peas benefits are many. They’re a great source of plant-based protein and contain essential nutrients like Vitamin K, Vitamin C, and manganese.
Tips to Elevate Your Matar Paneer
- For a creamier texture, add a splash of cream or cashew paste at the end.
- Lightly sauté paneer cubes before adding to the curry to prevent them from breaking.
- Adjust spice levels based on your preference—this recipe can be easily customized.
- If using frozen peas, soak them in warm water for 10 minutes before adding to the dish.
Final Thoughts
Matar Paneer is more than just a classic comfort food—it’s a wholesome, nutritious dish that fits easily into any meal plan. With the combined health benefits of paneer and green peas, it’s a recipe that nourishes your body while satisfying your cravings.
So, next time you’re looking for a delicious and healthy vegetarian option, give this Matar Paneer recipe a try—you won’t be disappointed!
