indianEasyvegetariangluten freenut freesoy free
Cauliflower Paneer Curry
RATING
0.0/5
TASTE SCORE
8/10
Tender cauliflower florets and soft paneer cubes simmered in a light, fragrant onion-tomato gravy. This healthier take on a classic North Indian curry is flavorful, satisfying, and comes together in under 30 minutes, making it perfect for a weeknight meal.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
135
135
CALORIES · 1 SERVING
Protein8g · 24%
Carbs7g · 21%
Fat8g · 53%
Fiber5g
Sugar3g
Saturated fat4g
Cholesterol20mg
Sodium43mg
Potassium498mg
Phosphorus151mg
METHOD · 6 STEPS
Prepare the vegetables and paneer.
- Rinse the cauliflower and cut it into small, bite-sized florets.
- Chop the onion finely and puree the tomato.
- Cut the paneer into small 1/2-inch cubes.
TIPKeeping the cauliflower florets small helps them cook faster and more evenly.Build the aromatic base.
- Heat mustard oil in a non-stick pan or kadai over medium heat.
- Add the cumin seeds and let them splutter for about 30 seconds.
- Add the finely chopped onion and sauté until it turns soft and translucent, about 3-4 minutes.
- Add the ginger-garlic paste and cook for another minute until the raw smell disappears.
TIPSautéing the onions well builds a sweet foundation for the curry, so don't rush this step.Cook the tomato masala.
- Stir in the tomato puree.
- Add the turmeric powder, coriander powder, and salt.
- Mix well and cook for 4-5 minutes, stirring occasionally, until the masala thickens and darkens in color.
Simmer the cauliflower.
- Add the cauliflower florets to the pan and toss to coat them well with the masala.
- Pour in 1 cup of water, bring to a gentle boil.
- Cover the pan and reduce the heat to low. Let it simmer for 8-10 minutes, or until the cauliflower is tender but still holds its shape.
TIPCheck the cauliflower with a fork at 8 minutes. You want it tender, not mushy.Add paneer and finishing spices.
- Gently stir in the paneer cubes.
- Sprinkle the garam masala and crushed kasuri methi over the curry.
- Mix gently and let it simmer for 2 more minutes for the flavors to meld.
Garnish and serve.
Turn off the heat, garnish with freshly chopped coriander leaves, and serve hot.
TIPLet the curry rest for 5 minutes before serving to allow the flavors to settle.
PRO TIPS
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a richer flavor without adding much oil, you can lightly pan-sear the paneer cubes in a separate non-stick pan until golden before adding them to the curry.
- 2Don't overcook the cauliflower, as it can become mushy. It should be tender but still have a slight bite.
- 3If the gravy becomes too thick, you can add a splash of hot water to adjust the consistency.
- 4Always crush kasuri methi between your palms before adding it to release its maximum aroma and flavor.
QUESTIONS?
Frequently asked questions
Yes, this version is very healthy. It's low in calories and fat, rich in fiber from cauliflower, and provides protein from paneer. The use of minimal oil and salt makes it suitable for heart-healthy and low-calorie diets.
