Mixed Vegetable with Paneer
Lunch • India
How to Make Mixed Vegetable with Paneer (Traditional & Healthy Version)
Mixed Vegetable with Paneer, commonly known as 'Paneer Mix Veg' in North India, is a vibrant, nutrient-packed sabzi that beautifully showcases the diversity of Indian vegetables and the richness of paneer. Traditionally cooked in Punjabi households, this dish combines seasonal vegetables like carrots, beans, peas, and capsicum with tender paneer cubes, all simmered in a spiced tomato-onion masala. The resulting medley is colorful, aromatic, and bursting with flavor, making it a wholesome centerpiece for any lunch thali. This dish is deeply rooted in North Indian cuisine, often prepared during family gatherings or festivals like Holi and Diwali, when an assortment of vegetables is readily available. Paneer Mix Veg is loved for its adaptability—each region and household adds its own unique touch, be it in the choice of veggies or the blend of garam masala. The subtle sweetness of carrots, the earthiness of beans, and the creamy texture of paneer make it a satisfying and balanced meal, especially when served with hot phulkas or jeera rice. Perfect for calorie-conscious eaters, this recipe uses minimal oil and lots of fresh produce, making it as nourishing as it is delicious.
Ingredients(for 1 medium bowl (approx. 200g))
- 100g Paneer (cottage cheese) (cut into cubes)
- 1/2 cup Carrot (chopped (gajar))
- 1/2 cup Green beans (chopped (faliyan))
- 1/3 cup Green peas (matar, fresh or frozen)
- 1/2 cup Capsicum (chopped (shimla mirch))
- 1 medium Onion (finely chopped (pyaaz))
- 1 large Tomato (finely chopped (tamatar))
- 1 tsp Ginger-garlic paste (adrak-lahsun paste)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chilli powder (lal mirch)
- 1 tsp Coriander powder (dhaniya powder)
- 1/2 tsp Garam masala
- 1/2 tsp Cumin seeds (jeera)
- 1 tbsp Refined oil (can use mustard oil (sarson ka tel))
- to taste Salt (namak)
- 1 tbsp Fresh coriander leaves (finely chopped (hara dhaniya)) - optional
Instructions
- 1
Heat oil in a kadhai over medium flame. Add cumin seeds and let them splutter.
2 minutes
Use mustard oil for a traditional Punjabi touch.
- 2
Add chopped onions and sauté until golden brown.
3 minutes
Keep stirring to avoid burning the onions.
- 3
Stir in ginger-garlic paste and sauté until the raw smell disappears.
1 minute
For deeper flavor, use freshly ground paste.
- 4
Add chopped tomatoes and cook until soft and oil starts to separate.
3 minutes
Add a pinch of salt to help soften tomatoes faster.
Why This Dish is Healthy
This dish is a fantastic healthy option because it combines the goodness of seasonal vegetables with protein-rich paneer, all cooked with minimal oil and aromatic Indian spices. It's naturally gluten-free (when served without wheat-based breads), low in saturated fat, and high in fiber, making it ideal for weight management, diabetes management, and overall wellness. The variety of vegetables ensures a spectrum of nutrients essential for daily health.
Mixed Vegetable with Paneer is loaded with dietary fiber, vitamins A, C, and K from vegetables like carrots, peas, and capsicum. Paneer offers high-quality protein and calcium, essential for muscle and bone health. The minimal use of oil and inclusion of multiple vegetables ensures a low-calorie, nutrient-dense dish packed with antioxidants, minerals, and complex carbohydrates, supporting strong immunity and steady energy levels.
Pro Tips
- 💡Tip 1: Use homemade paneer for a softer texture and fresher taste.
- 💡Tip 2: Lightly sauté paneer cubes before adding to prevent breaking.
- 💡Tip 3: Adjust vegetable choices according to season for maximum flavor and nutrition.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, adding a splash of water if needed to retain moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
