Recipes · Indian · Main Courses
Kadai Paneer (Indian Paneer and Pepper Curry)
One serving has 705 kcal and 27 g protein, and at least a fifth of a woman's daily need of cobalamin (165%), vitamin C (136%), phosphorus (117%), riboflavin (103%), calcium (97%) and pyridoxine (66%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (385 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 150 g Paneer
- 50 g Bell pepper, red, raw
- 30 g Bell pepper, green, raw
- 50 g Onions, raw
- 60 g Tomatoes, raw
- 4 g Ginger, fresh
- 5 g Garlic, raw
- 2 g Coriander seeds
- 1 g Chili powder
- 1 g Cumin
- 15 g Vegetable oil
- 15 g Cream, heavy
- 1.5 g Salt
Method
- Cut the paneer and bell peppers into similar-sized chunks.
- Dry-roast the coriander seeds and cumin briefly, then grind coarsely to make a simple kadai masala.
- Heat the oil and fry the onion, garlic and ginger over medium heat 5-6 minutes until softened, then add the tomato and cook 6-8 minutes until it breaks down.
- Stir in the ground kadai masala, chili powder and salt, then add the bell peppers and cook 4-5 minutes until just tender but still a little crisp.
- Add the paneer and cream, and simmer gently 3-4 minutes until warmed through; avoid vigorous boiling so the paneer stays soft.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 705 kcal | 33% |
| Carbohydrates | 50 g | |
| Water | 253 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 27.1 g | 56% |
| Tryptophan | 0.03 g | |
| Threonine | 0.09 g | |
| Isoleucine | 0.07 g | |
| Leucine | 0.12 g | |
| Lysine | 0.1 g | |
| Methionine | 0.03 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.1 g | |
| Histidine | 0.05 g | |
| Fat | 44.8 g | |
| Monounsaturated | 10.3 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 8.8 g | |
| Saturated | 19.4 g | |
| Trans-Fats | 0.29 g | |
| Cholesterol | 104 mg | |
| Calcium | 966 mg | 97% |
| Copper | 0.16 mg | 18% |
| Iron | 1.9 mg | 10% |
| Magnesium | 123 mg | 40% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 817 mg | 117% |
| Potassium | 1,579 mg | 34% |
| Selenium | 16.2 µg | 29% |
| Sodium | 903 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 1.1 mg | 103% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.42 mg | 8% |
| Pyridoxine (vitamin B6) | 0.86 mg | 66% |
| Folate (vitamin B9) | 46.1 µg | 12% |
| Cobalamin (vitamin B12) | 4 µg | 165% |
| Choline | 147 mg | 35% |
| Vitamin A | 419 µg | 60% |
| Vitamin C | 102 mg | 136% |
| Vitamin D (D2 + D3) | 9.4 IU | 2% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 41.1 µg | 46% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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