Recipes · Indian · Main Courses
Paneer Makhani (Butter Paneer)
One serving has 665 kcal and 24 g protein, and at least a fifth of a woman's daily need of cobalamin (133%), phosphorus (103%), riboflavin (86%), calcium (78%), copper (63%) and vitamin A (58%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (341 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten, nut
Ingredients
- 120 g Paneer
- 100 g Tomato puree
- 15 g Butter, unsalted
- 20 g Cream, heavy
- 10 g Cashews
- 5 g Garlic, raw
- 5 g Ginger, fresh
- 20 g Onions, raw
- 0.5 g Cayenne pepper
- 1 g Curry powder
- 3 g Sugar
- 0.3 g Fenugreek seeds
- 1 g Salt
- 40 g Water
Method
- Blend the cashews with the tomato puree and onion until smooth.
- Melt the butter in a pan, fry the garlic and ginger for 1 minute, then add the blended tomato mixture.
- Stir in the cayenne pepper and curry powder (garam masala) and simmer for 10 minutes, stirring occasionally, until the mixture thickens and darkens slightly.
- Thin with the water, then add the paneer cubes and simmer gently for 5 minutes so they soak up the sauce without breaking apart.
- Season with the sugar, salt and crushed fenugreek leaves, and stir in the cream.
- Simmer for 2 minutes more to heat through and serve hot with rice or flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 665 kcal | 31% |
| Carbohydrates | 48 g | |
| Water | 217 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 24.1 g | 50% |
| Tryptophan | 0.06 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.29 g | |
| Lysine | 0.21 g | |
| Methionine | 0.07 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.12 g | |
| Valine | 0.22 g | |
| Histidine | 0.1 g | |
| Fat | 42.9 g | |
| Monounsaturated | 11.9 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.1 g | |
| Saturated | 23.9 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 124 mg | |
| Calcium | 777 mg | 78% |
| Copper | 0.57 mg | 63% |
| Iron | 3 mg | 16% |
| Magnesium | 133 mg | 43% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 724 mg | 103% |
| Potassium | 1,495 mg | 32% |
| Selenium | 15.9 µg | 29% |
| Sodium | 825 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.95 mg | 86% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.72 mg | 14% |
| Pyridoxine (vitamin B6) | 0.64 mg | 49% |
| Folate (vitamin B9) | 20.5 µg | 5% |
| Cobalamin (vitamin B12) | 3.2 µg | 133% |
| Choline | 132 mg | 31% |
| Vitamin A | 407 µg | 58% |
| Vitamin C | 14.5 mg | 19% |
| Vitamin D (D2 + D3) | 12.6 IU | 2% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 11.9 µg | 13% |
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.
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