A protein-rich, low-oil version of the classic Indo-Chinese favorite—perfect for lunch or dinner.
🥣 Ingredients
- 200 g low-fat paneer, cubed
- 1 medium onion, cut into cubes
- 1 small green capsicum, cubed
- 1 small red or yellow capsicum, cubed (optional)
- 4–5 garlic cloves, finely chopped
- 1-inch ginger, finely chopped
- 2 green chilies, slit (adjust to taste)
- 2 spring onions, chopped (for garnish)
- 1 tsp sesame oil or olive oil
Sauce
- 1 tbsp low-sodium soy sauce
- 1 tsp vinegar
- 1 tbsp tomato puree (or 1 tsp tomato ketchup, optional)
- ½ tsp red chili flakes
- ½ tsp black pepper
- ½ tsp roasted cumin powder (optional)
- 1 tsp cornflour mixed with 2 tbsp water (optional, for a thicker sauce)
- ¼ cup water
👩🍳 Method
- Heat oil in a non-stick pan or wok.
- Sauté garlic, ginger, and green chilies for 30–40 seconds.
- Add onions and capsicum. Stir-fry on high heat for 2–3 minutes until slightly crisp.
- Gently add paneer cubes and toss carefully.
- Mix soy sauce, vinegar, tomato puree, chili flakes, pepper, and water. Pour into the pan.
- If you prefer a thicker gravy, stir in the cornflour slurry and cook for 1–2 minutes.
- Garnish with spring onions and serve hot.
🍽️ Best Served With
- Brown rice or red rice
- Millet fried rice
- Whole wheat noodles
- Quinoa
- Stir-fried vegetables
💡 Healthy Tips
- Use low-fat paneer for higher protein and lower saturated fat.
- Avoid deep frying the paneer.
- Add mushrooms, broccoli, zucchini, or baby corn for extra fiber and volume.
- Choose low-sodium soy sauce to keep sodium in check.