Estimated Nutrition (whole recipe, rough)
Counts 9 of 12 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Ghee | not in our table | 0 |
| Paneer | not in our table | 0 |
| Capsicum | 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
- Ghee or oil
- 200 g paneer
- 1 onion , diced
- 1 tsp ginger paste
- 5 tsp garlic paste
- 1 capsicum , diced
- 2 tomatoes , diced
- 1 tsp ghee
- 5 tsp hing powder
- 1 tsp cardamom
- 1 tsp turmeric
- 1 tsp garam masala
- 1 tsp chilli powder
- 1 tsp cumin
- 1 tsp lemon juice
- 500 g natural (plain) yoghurt
Directions
Fry paneer in ghee or oil, and set aside in a bowl.
Sauté onion in oil with garlic and ginger paste until golden brown.
Add diced capsicum and tomatoes.
In a separate pan combine ghee, hing, cardamom, turmeric, garam masala, chilli powder, lemon juice, and cumin.
Fry for 2 minutes, then add yoghurt.
Cook on medium heat for five minutes.
Add onions, capsicum, tomatoes, and paneer.
Cook on low heat for 15 minutes occasionally stirring.
Serve with rotis or naan and rice .