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Healthy Vegetarian Foods

Mattar Paneer

Yipee for me, I have actually managed to prepare a post for “Meatless Monday”. A few weeks I did a post on the Indian fried bread called puri and I wanted to ensure that I posted recipes of curries that can be served with puri. Mattar Panneer translated into English is Peas & Panneer. This dish can be made as rich and creamy as you like or it can be made into a wonderful healthy dish to serve for a vegetarian meal. Paneer is almost like a staple diet in the state of Punjab in northern India, and it is added to almost all of vegetables, and by adding the paneer to vegetables you are adding a bit of protein to the vegetable and ensuring you have a balanced meal. The recipe I am sharing is a   ” Healthy Version”

Peas and Paneer

2 tablespoon oil

2/3 cinnamon sticks

3-4 curry leaves

1 med onion – grated

1 teaspoon ginger and garlic paste

2 teaspoon cumin & coriander powder

½ teaspoon chilli powder

1 green chilli (seeds removed and chopped)

1 cup fresh or frozen peas

1 tomato – grated

2 tablespoon tomato paste

1 teaspoon lemon juice

1 teaspoon salt (this can be adjusted as per taste)

3 tablespoon fat free yoghurt

1 cup paneer or 1 cup ricotta cheese (cut in cubes

¼ cup chopped fresh coriander


  1.  Heat oil in a medium size pan, add cinnamon sticks and curry leaves, then add the chopped onion cook till the onions are golden brown
  2. Add the ginger/garlic paste, powder spices, green chilli, peas, tomatoes and tomato paste
  3. Lower heat, cover the pan and allow to simmer for 10minutes (add some water if required) or until peas and tomatoes are cooked
  4. Season with salt and lemon juice before adding the chopped paneer or ricotta cheese, and allow the curry to simmer on the stove for a further 5-10 minutes
  5. Remove from the stove and add the yogurt and garnish with fresh coriander, before serving with steamed basmati rice, puri or with an Indian bread of our choice


Comments: 14

  • 01/10/2012

    Lovely pictures and recipe, Usha.

    • Healthy Vegetarian Foods By Usha Singh


      Thanks Mitzi, & good to see you back

  • Sous Chef


    One of these days I want to enjoy one of your meals.

    • Healthy Vegetarian Foods By Usha Singh


      Hi Sue you are welcome anytime let me know when you coming

  • 08/10/2012

    Well done Usha, this is such an informative blog….. I know about all the hard work behind the scenes, well done!

    • 08/10/2012

      Thanks very much Nina, you have been an inspiration and hope to spend some time with you one day soon

  • 08/10/2012

    Loving your new blog Usha. Congratulations. And looking forward very much to seeing you on Dinner Divas! 😉 xx

    • 08/10/2012

      Thanks Colleen, would love to hear your feedback after the show– i am not good in front of the camera

      • 08/10/2012

        Your can’t be worse than me, I shook the whole time!

        • 08/10/2012

          i am sure i am, i just get this blank look and my eyes pop out and my tongue gets all twisted–that is bad

  • 08/10/2012

    My dear Usha, this blog is as special as you are!! I hope you will continue for a long time sharing your special recipes with us. Most of all I hope that you will find a lot of joy creating food and recipes to share with the rest of the world!!

  • Janice Tripepi


    Oh Usha – I just love all your curries. I must make some paneer and try this, I am constanty tickled pink by the similarities between the food of different cultures. This reminds me of the Italian risi e bisi – rice and peas. I just love the sound of your paneer with peas and all those fab spices! I will let you know how it turns out. xxxxx

    • 15/10/2012

      Thanks Jan & look forward to hearing how your “mattar panner” turns out

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