Recipes · Indian · Main Courses
Matar Paneer (Indian Peas and Cheese Curry)
One serving has 684 kcal and 28 g protein, and at least a fifth of a woman's daily need of cobalamin (153%), phosphorus (113%), riboflavin (96%), calcium (90%), vitamin K (60%) and thiamin (55%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (358 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 140 g Paneer
- 60 g Peas, green, frozen
- 50 g Onions, raw
- 70 g Tomatoes, raw
- 4 g Ginger, fresh
- 4 g Garlic, raw
- 15 g Vegetable oil
- 10 g Cream, heavy
- 1 g Chili powder
- 0.5 g Turmeric
- 1 g Cumin
- 1 g Coriander seeds
- 1.5 g Salt
Method
- Heat the oil and fry the onion, garlic and ginger over medium heat 5-6 minutes until softened.
- Add the tomato, turmeric, chili powder, cumin and coriander, and cook 8-10 minutes until it breaks down into a thick sauce; blend smooth if you like a finer gravy.
- Add the peas and a splash of water, and simmer 5 minutes until the peas are tender.
- Add the paneer cubes and salt, and simmer gently 3-4 minutes until warmed through.
- Stir in the cream just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 684 kcal | 32% |
| Carbohydrates | 51.2 g | |
| Water | 228 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 27.6 g | 58% |
| Tryptophan | 0.04 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.27 g | |
| Lysine | 0.25 g | |
| Methionine | 0.06 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.2 g | |
| Histidine | 0.09 g | |
| Fat | 41.4 g | |
| Monounsaturated | 9.4 g | |
| Polyunsaturated | 9.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 8.7 g | |
| Saturated | 17.4 g | |
| Trans-Fats | 0.23 g | |
| Cholesterol | 92.5 mg | |
| Calcium | 903 mg | 90% |
| Copper | 0.2 mg | 22% |
| Iron | 2.6 mg | 14% |
| Magnesium | 122 mg | 39% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 793 mg | 113% |
| Potassium | 1,453 mg | 31% |
| Selenium | 15.9 µg | 29% |
| Sodium | 945 mg | |
| Zinc | 3.8 mg | 48% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 1.1 mg | 96% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.55 mg | 11% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 53.2 µg | 13% |
| Cobalamin (vitamin B12) | 3.7 µg | 153% |
| Choline | 150 mg | 35% |
| Vitamin A | 365 µg | 52% |
| Vitamin C | 25.9 mg | 35% |
| Vitamin D (D2 + D3) | 6.3 IU | 1% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 53.7 µg | 60% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.