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Cubes of soft paneer and crunchy bell peppers tossed in a fiery, aromatic blend of freshly ground black pepper and fennel seeds. A quick and easy South Indian stir-fry that's perfect as an appetizer or a side dish.
For 4 servings
Prepare the Spice Mix
Sauté the Paneer
Build the Aromatic Base
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Cubes of soft paneer and crunchy bell peppers tossed in a fiery, aromatic blend of freshly ground black pepper and fennel seeds. A quick and easy South Indian stir-fry that's perfect as an appetizer or a side dish.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 346.93 calories per serving with 15.25g of protein, it's a beginner-friendly recipe perfect for appetizer or side or lunch or dinner.
Combine and Finish
Substitute paneer with 300g of extra-firm tofu, pressed to remove excess water and cubed. Follow the same steps to sauté the tofu until golden.
Incorporate other quick-cooking vegetables like sliced mushrooms, baby corn, or green beans along with the bell peppers for added nutrition and texture.
For a semi-dry version, add 2-3 tablespoons of cashew paste or fresh cream at the end and simmer for a minute until the sauce thickens slightly.
Replace paneer with 300g of boneless, bite-sized chicken pieces. Sauté the chicken until cooked through before proceeding with the rest of the recipe.
Paneer is an excellent source of protein, essential for muscle building and repair, and calcium, which is vital for strong bones and teeth.
Bell peppers are packed with Vitamin C, a powerful antioxidant that helps strengthen the immune system. Spices like turmeric also have immune-boosting properties.
The key spice, black pepper, is known to stimulate digestive enzymes. Fennel seeds also help in reducing indigestion and bloating.
The combination of colorful bell peppers and spices like turmeric and black pepper provides a variety of antioxidants that help fight free radicals in the body.
Yes, it is quite healthy. Paneer is a great source of protein and calcium. Bell peppers are rich in Vitamin C and antioxidants. Using fresh spices and minimal oil makes it a nutritious dish. To make it healthier, you can pan-sear the paneer with very little oil instead of shallow-frying.
One serving of Paneer Pepper Fry contains approximately 250-300 calories, depending on the amount of oil used and the fat content of the paneer.
Absolutely! Simply replace the paneer with an equal amount of extra-firm tofu. Press the tofu to remove excess water before cubing and frying for the best texture.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave. The texture of the bell peppers may soften upon reheating.
It's very versatile. Serve it as an appetizer on its own, as a side dish with dal and rice, or wrap it in a roti or paratha for a quick and delicious meal.
Paneer can become tough if it's overcooked. Sauté it only until it's light golden. Soaking it in warm water beforehand also helps keep it soft and moist.