Paneer Pepper Fry
South Indian • All Foods
How to Make Paneer Pepper Fry (Traditional & Healthy Version)
Paneer Pepper Fry is a vibrant South Indian snack that brings together the creamy goodness of paneer (fresh Indian cottage cheese) and the bold flavors of freshly cracked black pepper. Hailing from Tamil Nadu and Karnataka kitchens, this dish is often enjoyed as a tiffin snack, party starter, or festive treat. The subtle heat of kali mirch (black pepper), combined with aromatic curry leaves and bell peppers, makes it irresistible and easy to prepare on a busy day. Traditionally made on a tawa (griddle), Paneer Pepper Fry is a quick stir-fry that highlights the richness of paneer, which is an important source of vegetarian protein in Indian diets. The dish is often served during regional festivals like Pongal and Ugadi, and is a favorite at family gatherings due to its simple preparation and crowd-pleasing taste. Its bold flavors pair perfectly with South Indian rasam or as a standalone snack with chai. Perfect for calorie-conscious eaters, the recipe uses minimal oil, fresh vegetables, and spices commonly found in Indian kitchens. Whether you’re looking to boost your protein intake or enjoy a wholesome vegetarian dish, Paneer Pepper Fry fits right in as a healthy, tasty, and authentic Indian snack.
Ingredients(for 1 plate (about 150g paneer with vegetables per serving))
- 200 grams Paneer (fresh Indian cottage cheese)
- 2 teaspoons Black pepper (kali mirch, coarsely crushed)
- 1 medium Capsicum (shimla mirch, diced)
- 1 medium Onion (pyaz, sliced)
- 10 leaves Curry leaves (kadipatta, fresh)
- 1 teaspoon Ginger garlic paste (adrak-lahsun paste)
- 1/4 teaspoon Turmeric powder (haldi)
- to taste Salt (namak)
- 1 tablespoon Oil (preferably cold-pressed or olive oil)
- 2 tablespoons Coriander leaves (dhaniya patta, finely chopped) - optional
Instructions
- 1
Cube the paneer into bite-sized pieces and dice the capsicum and onion. Set aside.
5 minutes
Use fresh, soft paneer for best texture.
- 2
Heat oil in a tawa or kadai over medium flame. Add curry leaves and let them crackle.
2 minutes
Curry leaves add authentic flavor; do not skip.
- 3
Add sliced onions and sauté till translucent. Add ginger garlic paste and cook till raw smell disappears.
3 minutes
Stir continuously to prevent burning.
- 4
Add diced capsicum and sauté for 2-3 minutes till slightly tender but still crisp.
3 minutes
Do not overcook; capsicum should retain crunch.
Why This Dish is Healthy
This recipe is an excellent choice for those seeking a healthy Indian snack. It is high in protein, low in unhealthy fats, and includes nutrient-rich vegetables. Using cold-pressed oil and fresh spices ensures maximum flavor with minimal processing. The absence of deep frying and processed ingredients keeps it low in calories, making it ideal for weight loss and diabetic diets.
Paneer Pepper Fry is rich in protein from paneer, offering muscle-building amino acids and calcium for strong bones. Black pepper is known for its antioxidant properties and aids digestion. The dish is low in carbohydrates and uses minimal oil, making it suitable for weight management. Capsicum and onions provide dietary fiber, vitamins A and C, and minerals like potassium, contributing to overall wellness.
Pro Tips
- 💡Tip 1: Use freshly ground black pepper for maximum flavor.
- 💡Tip 2: Do not overcook paneer; it can turn chewy.
- 💡Tip 3: Always use a heavy-bottomed tawa or kadai to prevent sticking and get even browning.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 1 day. Reheat on a tawa for best results; avoid microwaving to retain paneer texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
