Estimated Nutrition (whole recipe, rough)
Counts 11 of 15 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Tofu | 100g firm | 76 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Paneer | not in our table | 0 |
| Coriander | not in our table | 0 |
| Ghee | not in our table | 0 |
| Asafoetida | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 8 oz. Paneer or extra firm Tofu
- 12 oz or 1.5 cup green peas or Matar (fresh or frozen)
- ½ cup yogurt (beaten)
- ½ cup tomatoes (chopped)
- ½ cup onions
- 2-3 green chilly (finely chopped, adjust quantity according to preference)
- 2 teaspoons cilantro or coriander (chopped)
- 2 – 3 tablespoon ghee or vegetable oil
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala powder
- 1 pinch of Asafoetida (optional)
- salt to taste
- 3 teaspoons cilantro or coriander leaves (chopped)
Directions
Take the Paneer cube and slice it into 1 inch cubes.
Heat ghee. Fry Paneer or Tofu in ghee until golden light color.
In separate Pan, heat ghee again
Add the onions and fry till light golden brown.
Add all spices and salt. Stir few seconds.
Add tomatoes. Stir again for few minutes.
Add yogurt. Simmer 8-10 minutes
Add the peas.
Few minutes before serving add the fried paneer or Tofu. Stir gently.
Garnish with coriander leaves and serve hot with Nan or Tandoori Roti.
Category:Indian Recipes
Category:Punjabi
Category:Punjabi_Vegetarian