If you're craving a classic Indian dish but want a healthier alternative, look no further than Mattar Paneer. With less sodium and 320 calories per serving, it's a guilt-free option that still packs a flavorful punch.

Mattar Paneer is a vegetarian dish made with peas (mattar) and Indian cheese (paneer), cooked in a tomato-based gravy with fragrant spices like cumin and garam masala. It's a staple of North Indian cuisine and a favorite among vegetarians and meat lovers alike.

In this article, we'll explore the nutritional benefits of Mattar Paneer, as well as how you can make it at home and customize it to your liking.

A Healthy Twist on a Classic Dish

Mattar Paneer is a rich and satisfying dish, but traditional recipes often come with a hefty dose of sodium. By reducing the amount of salt used and tweaking the recipe slightly, you can enjoy all the bold flavors without the negative health effects. In addition to being lower in sodium, Mattar Paneer is also a good source of protein and fiber, thanks to the peas and paneer. It's a great way to get your daily dose of vegetables and can easily be paired with other healthy sides like whole grain rice or quinoa.

What is Indian Mattar Paneer?

As mentioned earlier, Mattar Paneer is a vegetarian dish made with peas and Indian cheese. The dish originated in North India and is a popular vegetarian alternative to meat-based curries. The dish is typically made with a tomato-based gravy and flavored with a blend of spices like cumin, coriander, garam masala, and turmeric. The paneer is added toward the end of cooking to prevent it from getting too soft or disintegrating.

Learn about the Nutritional Value

One serving of Mattar Paneer (about 1 cup) contains roughly 320 calories, 18 grams of fat, 18 grams of protein, and 16 grams of fiber. It's also a good source of calcium and iron. To reduce the sodium content, opt for low-sodium canned tomatoes or tomato paste and use fresh herbs and spices to add flavor instead of salt.

How to Make Indian Matar Paneer at Home

To make Mattar Paneer at home, you'll need peas, paneer, canned tomatoes or tomato paste, and a blend of spices like cumin, coriander, garam masala, and turmeric. You'll also need some basic cooking ingredients like onions, garlic, and ginger. Saute the onions, garlic, and ginger in a pan until they're soft and then add in the spices. Cook for another minute or two, then add the canned tomatoes or tomato paste along with some water. Simmer until the sauce has thickened and then add in the peas and paneer. Cook for another 5-10 minutes until the paneer is heated through.

Try it with Some Naan or Basmati Rice!

Mattar Paneer is the perfect accompaniment to some warm, fluffy naan or a bowl of fragrant basmati rice. The bread or rice can help balance out the bold flavors of the dish and provide a satisfying texture contrast. For an even healthier twist, try serving the dish with some whole grain naan or brown rice instead of the more traditional white varieties.

Great for Vegetarians and Meat Lovers Alike

One of the great things about Mattar Paneer is that it's a vegetarian dish that's hearty enough to satisfy even the most dedicated carnivores. The paneer provides a rich, creamy texture that's reminiscent of meat dishes, and the peas add a pop of sweetness. If you're a vegetarian, it's a great way to get your daily dose of protein and fiber without resorting to boring salads or tofu-based dishes. If you're a meat lover, it's a great way to mix up your diet and try something new.

Make it Your Own with Different Seasonings

One of the great things about Mattar Paneer is that it's a versatile dish that can be customized with different seasonings and ingredients. For example, you could try adding some chopped spinach or kale to boost the vegetable content, or experiment with different spice blends to create your own unique flavor profile.

A Delicious One-Dish Meal or Side Dish

Whether you're a meal prep aficionado or just looking for a quick and easy dinner option, Mattar Paneer is the perfect one-dish meal. It's packed with protein, fiber, and veggies, ensuring that you'll feel satisfied and energized after eating. If you're looking for a side dish to complement your favorite Indian entree, Mattar Paneer is also a great option. It pairs well with a variety of dishes, from chicken tikka masala to lamb vindaloo.

Perfect for a Quick Lunch or Dinner

Another great thing about Mattar Paneer is that it's a quick and easy meal that can be prepared in under 30 minutes. This makes it the perfect option for busy weeknights or for when you just don't feel like spending hours in the kitchen. You can even make a big batch and enjoy the leftovers for lunch throughout the week.

Enjoy the Bold Flavors without the High Sodium

At the end of the day, Mattar Paneer is a delicious and satisfying dish that's perfect for anyone who loves bold, spicy food. By reducing the amount of sodium used and customizing the recipe to your taste, you can enjoy all the benefits of this classic Indian dish without any of the guilt.