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Tender cubes of paneer are slow-cooked in a rich, spicy masala of onions, tomatoes, and aromatic Bengali spices. This semi-dry curry is a vegetarian delight, perfect with luchis or parathas.
For 4 servings
Prepare the Paneer
Sauté Aromatics
Cook the Masala (Koshano)
Tender cubes of paneer are slow-cooked in a rich, spicy masala of onions, tomatoes, and aromatic Bengali spices. This semi-dry curry is a vegetarian delight, perfect with luchis or parathas.
This bengali recipe takes 55 minutes to prepare and yields 4 servings. At 432.38 calories per serving with 16.14g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Simmer
Finish and Serve
Replace paneer with firm tofu (press it well to remove excess water) and use a neutral oil or vegan butter instead of ghee.
Add 2 tablespoons of cashew paste or blended melon seeds (magaz) along with the tomato puree for a richer, creamier texture.
Incorporate parboiled potato cubes or lightly sautéed bell pepper strips along with the paneer for added texture and nutrition.
Increase the number of green chilies or add 1/4 teaspoon of regular red chili powder along with the Kashmiri chili powder for more heat.
Paneer is a high-quality protein source, crucial for muscle building, tissue repair, and maintaining overall body function, making this dish very satiating.
Rich in calcium and phosphorus, paneer plays a vital role in developing and maintaining strong bones and teeth, helping to prevent osteoporosis.
The blend of spices like ginger, cumin, and coriander are traditionally known for their digestive properties, helping to stimulate digestive enzymes and improve gut health.
The combination of protein and healthy fats from paneer, mustard oil, and ghee provides a source of sustained energy, keeping you full and energized for longer.
A typical serving of Paneer Kosha (around 210g) contains approximately 380-450 calories. The exact count can vary based on the amount of oil/ghee used and the fat content of the paneer.
Paneer Kosha can be part of a healthy diet when eaten in moderation. It's an excellent source of protein and calcium from paneer. However, it is also rich in fats from the oil, ghee, and paneer itself, so portion control is key.
'Koshano' is a Bengali slow-cooking technique of sautéing spices and aromatics over a low to medium flame until the oil separates. This process is crucial as it deeply develops the flavors, cooks the raw spices thoroughly, and gives the dish its characteristic rich color and intense aroma.
Yes, absolutely. Substitute the paneer with an equal amount of firm or extra-firm tofu. Press the tofu well before cubing and pan-frying. Replace the dairy ghee at the end with a neutral vegetable oil or vegan butter.
Paneer can become tough if it's overcooked or fried for too long. The best way to prevent this is to follow the instruction of soaking the paneer cubes in hot salted water before adding them to the gravy. This ensures they remain soft and absorbent.
Paneer Kosha pairs beautifully with Bengali breads like luchi (puffy fried bread) or parathas. It also goes well with naan, roti, or simple steamed basmati rice.
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