Vegetable and Paneer Stir-fry
A vibrant and wholesome stir-fry featuring crisp vegetables and golden-seared paneer, all tossed in a tangy, savory sauce made from scratch. A perfect, quick weeknight dinner that's packed with flavor and ready in 30 minutes.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the stir-fry sauce
- b.In a small bowl, whisk together the tamarind paste, rice vinegar, jaggery, cornstarch, and water until smooth.
- c.Set the sauce aside for later.
- 2
Step 2
- a.Sear the paneer
- b.Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
- c.Add the paneer cubes in a single layer and cook for 3-4 minutes, turning occasionally, until golden brown on all sides.
- d.Remove the seared paneer from the skillet and set aside.
- 3
Step 3
- a.Stir-fry the aromatics and vegetables
- b.Add the remaining 1 tablespoon of oil to the same skillet.
- c.Add the minced garlic and grated ginger. Sauté for 30 seconds until fragrant.
- d.Add the onion petals and sliced carrots. Stir-fry for 2-3 minutes until they begin to soften.
- e.Add the broccoli florets and sliced bell pepper. Continue to stir-fry for 4-5 minutes until the vegetables are crisp-tender.
- 4
Step 4
- a.Combine and finish
- b.Return the seared paneer to the skillet with the vegetables.
- c.Give the prepared sauce a quick stir and pour it over everything.
- d.Cook for 1-2 minutes, stirring constantly, until the sauce thickens and coats the paneer and vegetables evenly.
- e.Season with salt and freshly ground black pepper.
- 5
Step 5
- a.Garnish and serve
- b.Turn off the heat and transfer the stir-fry to a serving dish.
- c.Garnish generously with chopped scallions and serve immediately with steamed rice or noodles.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure all your vegetables are chopped and the sauce is mixed before you start cooking. Stir-frying is a very fast process!
- 2Do not overcrowd the pan. Cook in batches if necessary to ensure the ingredients fry rather than steam.
- 3For a bit of heat, add a finely chopped green chili along with the garlic and ginger.
- 4Pat the paneer cubes dry with a paper towel before frying to get a better golden-brown crust.
- 5You can swap in other quick-cooking vegetables like zucchini, mushrooms, or snap peas based on what you have.
- 6For extra crunch, top with a tablespoon of toasted sesame seeds before serving.
Adapt it for your goals.
Vegan
Replace the paneer with firm tofu, pressed and cubed. Use maple syrup instead of honey if you are using it as a sweetener.
high proteinHigh protein
Add 1 cup of shelled edamame along with the broccoli for an extra boost of plant-based protein.
gluten freeGluten free
This recipe is naturally gluten-free. Just ensure your tamarind paste and vinegar are certified gluten-free.
quickQuick
Use a bag of pre-cut stir-fry vegetables from the grocery store to cut down the prep time significantly.
Why this is on our healthy list.
Rich in Protein
Paneer is an excellent source of protein, which is essential for muscle repair, growth, and overall body function.
Packed with Vitamins and Minerals
The colorful assortment of vegetables like broccoli, carrots, and bell peppers provides a wide range of essential vitamins (A, C, K) and minerals.
High in Fiber
The vegetables contribute significant dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Supports Bone Health
Paneer is a good source of calcium and phosphorus, both of which are crucial for developing and maintaining strong bones and teeth.
Frequently asked questions
Yes, it's a very healthy dish. It's loaded with vitamins and fiber from the variety of vegetables, and provides a good amount of protein from paneer. The homemade sauce is low in sodium compared to store-bought versions.