Recipes · Indian · Main Courses
Shahi Paneer
One serving has 793 kcal and 30 g protein, and at least a fifth of a woman's daily need of cobalamin (166%), phosphorus (128%), riboflavin (102%), calcium (96%), vitamin A (74%) and pyridoxine (56%). Ready in 49 minutes.
- Preparation: 25 min
- Cooking: 24 min
- Makes: 1 serving (412 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten, nut
Ingredients
- 150 g Paneer
- 50 g Onions, raw
- 80 g Tomatoes, raw
- 15 g Cashews
- 30 g Cream, heavy
- 12 g Ghee
- 5 g Ginger, fresh
- 4 g Garlic, raw
- 0.3 g Cardamom
- 0.3 g Cinnamon
- 1 g Cayenne pepper
- 1 g Curry powder
- 0.5 g Turmeric
- 1.3 g Salt
- 60 g Water
- 2 g Cilantro, fresh
Method
- Soak the cashews in a little hot water for 15 minutes, then blend with the tomato into a smooth puree.
- Heat the ghee in a pan and fry the chopped onion, ginger and garlic until soft and golden.
- Add the tomato-cashew puree, turmeric, cayenne and cardamom, and cook over medium heat for 10 minutes, stirring often, until it thickens and the raw tomato smell is gone.
- Stir in the water and simmer for 5 minutes, then add the garam masala, salt and cream, and simmer gently for 3 minutes.
- Cut the paneer into cubes, slide them into the sauce and simmer for 4-5 minutes until warmed through, without boiling hard.
- Sprinkle with cilantro and serve hot with rice or bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 793 kcal | 37% |
| Carbohydrates | 51.1 g | |
| Water | 269 mL | |
| Fiber | 3.7 g | 13% |
| Protein | 29.5 g | 61% |
| Tryptophan | 0.08 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.35 g | |
| Lysine | 0.24 g | |
| Methionine | 0.09 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.23 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.27 g | |
| Histidine | 0.12 g | |
| Fat | 53.2 g | |
| Monounsaturated | 14.9 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.9 g | |
| Saturated | 29.1 g | |
| Trans-Fats | 0.37 g | |
| Cholesterol | 152 mg | |
| Calcium | 964 mg | 96% |
| Copper | 0.47 mg | 52% |
| Iron | 2.1 mg | 12% |
| Magnesium | 157 mg | 51% |
| Manganese | 0.83 mg | 46% |
| Phosphorus | 893 mg | 128% |
| Potassium | 1,577 mg | 34% |
| Selenium | 19.2 µg | 35% |
| Sodium | 803 mg | |
| Zinc | 4.4 mg | 55% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 1.1 mg | 102% |
| Niacin (vitamin B3) | 1.7 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.47 mg | 9% |
| Pyridoxine (vitamin B6) | 0.73 mg | 56% |
| Folate (vitamin B9) | 30.1 µg | 8% |
| Cobalamin (vitamin B12) | 4 µg | 166% |
| Choline | 150 mg | 35% |
| Vitamin A | 518 µg | 74% |
| Vitamin C | 17.8 mg | 24% |
| Vitamin D (D2 + D3) | 18.9 IU | 3% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 24.1 µg | 27% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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