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A classic Sindhi curry featuring soft paneer cubes simmered in a vibrant green gravy. This unique base gets its flavor and texture from ground onions, tomatoes, and cilantro, making for a light yet deeply savory dish without any cream or nuts.
For 4 servings
Prepare the Green Masala Paste
Sauté the Masala Base
Simmer the Curry with Paneer
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A classic Sindhi curry featuring soft paneer cubes simmered in a vibrant green gravy. This unique base gets its flavor and texture from ground onions, tomatoes, and cilantro, making for a light yet deeply savory dish without any cream or nuts.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 352.92 calories per serving with 13.63g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finish and Serve
Substitute paneer with 250g of firm or extra-firm tofu, pressed and cubed. You can also pan-fry the tofu cubes before adding them to the gravy.
Incorporate 1/2 cup of green peas or diced bell peppers along with the paneer for added nutrition and texture.
Increase the number of green chilies to 4-5 or add 1/2 teaspoon of red chili powder along with the other dry spices for extra heat.
Paneer is a high-quality protein source, essential for muscle building, cell repair, and keeping you feeling full and satisfied.
The gravy is rich in ginger, garlic, and turmeric, all of which contain powerful anti-inflammatory and antioxidant compounds that help strengthen the immune system.
Ingredients like ginger and cumin seeds are well-known for their digestive properties, helping to prevent bloating and improve gut health.
The use of fresh tomatoes, onions, and coriander leaves provides a good dose of Vitamin C, Vitamin K, and other essential minerals.
Seyal Paneer is a traditional dish from Sindhi cuisine. 'Seyal' means a dish cooked with a base of onion and/or garlic. It's known for its unique green gravy made from blending onions, tomatoes, and fresh coriander, without the use of cream, nuts, or yogurt.
Yes, Seyal Paneer is a relatively healthy dish. It's rich in protein from paneer and packed with nutrients from fresh ingredients like tomatoes, ginger, and garlic. Since it doesn't use heavy cream or nuts, it's lower in fat and calories compared to many other popular paneer curries.
One serving of Seyal Paneer (approximately 1 cup or 245g) contains around 280-320 calories, depending on the type of oil and the exact size of the vegetables used. It provides a good balance of protein, healthy fats, and carbohydrates.
Absolutely. To make it vegan, simply replace the paneer with an equal amount of firm or extra-firm tofu. Press the tofu to remove excess water, cut it into cubes, and proceed with the recipe.
A bitter taste usually indicates that the onion-garlic masala paste was not cooked long enough. It's crucial to sauté the paste until it darkens and the oil separates. This process, called 'bhunao' in Indian cooking, cooks out the raw flavors and develops a sweet, savory base.
Yes, you can prepare the green masala paste and store it in an airtight container in the refrigerator for up to 2 days. This can be a great time-saver for a weeknight meal.