Green Peas and Paneer Curry
Lunch • India
How to Make Green Peas and Paneer Curry (Traditional & Healthy Version)
Green Peas and Paneer Curry, known locally as Matar Paneer, is a classic North Indian curry that's a staple in many Indian households. This flavorful vegetarian dish combines the freshness of green peas (matar) with the rich, creamy texture of paneer (Indian cottage cheese), simmered in a tomato-onion gravy infused with aromatic spices. Its vibrant color and enticing aroma make it a favorite during festive meals and special occasions, especially in the winter when fresh peas are abundant. Matar Paneer is celebrated for its comforting taste and versatility—it pairs beautifully with hot phulkas, jeera rice, or whole wheat rotis. The dish is often enjoyed during festivals like Holi and Diwali, symbolizing abundance and togetherness. Traditional yet health-conscious, this recipe uses minimal oil and fresh ingredients, making it an excellent choice for those tracking calories without sacrificing flavor. Whether you’re cooking for a family lunch or a festive spread, this curry brings authentic North Indian flavors and nostalgia to your table.
Ingredients(for 1 medium bowl (approx. 200g))
- 150 grams Paneer (homemade or store-bought) (cubed)
- 1 cup Green peas (matar) (fresh or frozen)
- 1 medium Onion (finely chopped)
- 2 medium Tomato (pureed)
- 1 teaspoon Ginger-garlic paste
- 1 Green chili (finely chopped) - optional
- 1/2 teaspoon Cumin seeds (jeera)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chili powder (adjust to taste)
- 1 teaspoon Coriander powder (dhaniya)
- 1/2 teaspoon Garam masala
- 2 tablespoons Low-fat curd (dahi) - optional
- 1 tablespoon Refined oil or mustard oil
- to taste Salt
- 1 tablespoon Fresh coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Heat oil in a kadhai or deep pan. Add cumin seeds (jeera) and let them splutter.
2 minutes
Ensure the oil is hot before adding jeera to release maximum aroma.
- 2
Add finely chopped onions and sauté until golden brown. Stir in ginger-garlic paste and green chili, sauté for 1 minute.
5 minutes
Keep the flame medium to avoid burning the masala.
- 3
Add tomato puree and cook until the oil starts separating. Mix in turmeric, red chili powder, coriander powder, and salt. Cook well.
5 minutes
Cook the masala until raw smell disappears for a richer flavor.
- 4
Add green peas and 1/2 cup water. Cover and cook until peas are tender.
5 minutes
Use fresh matar during winter for the best taste.
Why This Dish is Healthy
This dish uses fresh, wholesome ingredients without heavy cream or excess oil, making it lighter and ideal for weight watchers. Paneer supplies high-quality vegetarian protein and calcium, while peas add fiber and essential vitamins. The natural spices not only enhance flavor but also aid metabolism. Enjoying Green Peas and Paneer Curry as part of a balanced meal supports healthy eating habits and helps maintain energy throughout the day.
Green Peas and Paneer Curry is rich in protein thanks to paneer, while green peas add dietary fiber, vitamins A, C, and K. The use of minimal oil and natural spices helps keep the calorie count in check. Tomatoes and onions provide antioxidants, supporting immune health. This curry is a balanced source of carbs, protein, and healthy fats, making it suitable for a nutritious lunch. The addition of curd further boosts probiotics for better digestion.
Pro Tips
- 💡Tip 1: Use fresh homemade paneer for the softest texture.
- 💡Tip 2: Blanch peas briefly for a brighter color and sweeter taste.
- 💡Tip 3: Add a pinch of kasuri methi (dried fenugreek leaves) for enhanced aroma.
Storage & Serving
Store leftover curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed to adjust consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 260.0 kcal |
