Paneer Varuval
South Indian • Non-Vegetarian
How to Make Paneer Varuval (Traditional & Healthy Version)
Paneer Varuval is a beloved South Indian snack, especially popular in Tamil Nadu. This vegetarian delicacy features tender paneer cubes tossed with aromatic spices and gently roasted on the tawa, offering a crispy yet succulent texture. Paneer Varuval is often served as a starter or a side dish during family gatherings and festive occasions like Pongal or Tamil New Year. Its spicy, tangy flavors are a delightful treat, making it a crowd-pleaser for all age groups. The rich taste of paneer, combined with traditional masalas like sambar powder, turmeric, and curry leaves, celebrates the essence of South Indian cuisine. Unlike deep-fried snacks, Paneer Varuval is pan-roasted, keeping it light and nutritious—ideal for calorie-conscious foodies. Its versatility shines, whether enjoyed as a standalone snack, paired with steamed rice, or tucked inside a wrap for a quick meal. If you’re tracking calories or seeking a healthy vegetarian snack, Paneer Varuval is a perfect choice that doesn't compromise on authentic flavor.
Ingredients(for 1 small bowl (approx. 100g per serving))
- 200 grams Paneer (fresh Indian cottage cheese)
- 1 tablespoon Sambar powder (South Indian spice mix)
- 1/2 teaspoon Red chilli powder (lal mirch)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/4 teaspoon Black pepper powder (kali mirch) - optional
- to taste Salt (namak)
- 8-10 Curry leaves (kadipatta)
- 1/2 teaspoon Mustard seeds (rai)
- 1 tablespoon Oil (preferably cold-pressed or coconut oil)
- 1 tablespoon Fresh coriander leaves (hara dhania, chopped) - optional
- 1 teaspoon Lemon juice (nimbu ras, optional for garnish) - optional
Instructions
- 1
Cut the paneer into bite-sized cubes and pat dry to remove excess moisture.
3 minutes
Use firm paneer for best texture; homemade paneer works well.
- 2
In a mixing bowl, toss paneer cubes with sambar powder, red chilli powder, turmeric, pepper, and salt. Mix gently to coat evenly.
3 minutes
Avoid breaking paneer by mixing softly with a spatula.
- 3
Heat oil in a tawa (flat griddle) on medium flame. Add mustard seeds and let them crackle, then add curry leaves.
2 minutes
Ensure oil is hot before adding mustard seeds for proper tempering.
- 4
Add the spiced paneer cubes to the tawa. Spread in a single layer and roast, flipping occasionally until golden and crispy.
10 minutes
Do not overcrowd the tawa; roast in batches if needed for even browning.
Why This Dish is Healthy
This healthy Paneer Varuval recipe uses pan-roasting instead of deep frying, significantly lowering the calorie and fat content. Paneer is a nutrient-dense food, ideal for vegetarians seeking protein. The dish is low glycemic, making it suitable for diabetics, and the use of fresh spices adds micronutrients without extra calories. It’s a balanced snack for weight management and overall wellness.
Paneer Varuval is rich in high-quality protein and calcium from paneer, supporting muscle and bone health. The minimal oil used in roasting reduces unhealthy fats, making it suitable for calorie-conscious diets. The inclusion of spices like turmeric (haldi) offers anti-inflammatory benefits, while curry leaves are a source of antioxidants and essential vitamins. Sambar powder provides additional fiber from lentils and spices, enhancing digestive health.
Pro Tips
- 💡Tip 1: Use fresh, homemade paneer for best texture and flavor.
- 💡Tip 2: Avoid overcooking paneer to keep it soft and prevent dryness.
- 💡Tip 3: Add lemon juice only after roasting to retain freshness and tang.
Storage & Serving
Store Paneer Varuval in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa for best texture before serving. Avoid microwaving to maintain crispiness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 260.0 kcal |
