L15 · Lunch · Uttar Pradesh
Matar Paneer, Lighter Gravy
The North Indian favourite, with a tomato-onion gravy thickened by a few cashews instead of cream; the paneer and peas stay the stars.
- Region
- Uttar Pradesh
- Diet
- Strictly vegetarian, egg-free
- Prep
- 15 min
- Cook
- 30 min
- Time, as written
- Prep 15 min · Cook 30 min
- Serves
- 3
- Difficulty
- Easy
- Status
- Adaptation — cashew paste replaces cream
- Good for
- Everyday or guest lunch
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Matar paneer only (about 300 g) | 315 | 19 g | 23 g | 16 g | 7 g | 6 g | 13 g | 6.0 g |
| Full plate: curry, 2 whole-wheat rotis | 535 | 26 g | 68 g | 17 g | 7 g | 14 g | 14 g | 5.0 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: Good source (plate); the dish alone is High protein. A restaurant matar paneer of the same size often has 450–550 kcal from cream and butter. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Gravy
Plate
Method
Blend onion, tomato, cashews, ginger-garlic paste and chilli into a smooth purée.
Heat oil; add cumin and bay leaf. Add the purée and cook on medium 12–15 minutes, stirring, until it darkens, thickens and oil separates at the edges.
Add turmeric, chilli and coriander powders; cook 2 minutes.
Add peas, salt and 200 ml water. Simmer 5 minutes.
Add paneer and simmer 3 minutes only, so it stays soft.
Finish with garam masala and crushed kasuri methi. Serve with rotis.
Protein optimisation
- Where the protein comes from
- Paneer supplies 12 g per serving, peas 3.5 g, gravy 2 g.
- Boost
- Serve with 100 g curd (+3.5 g protein, +60 kcal).
- Where the protein comes from
- Low-fat paneer (check the label) saves about 70 kcal and 8 g fat per serving, with similar protein.
Variations, serving and storage
- Regional
- Punjabi dhaba style — add 1 tsp butter at the end (+25 kcal per serving).
- Substitution
- Firm tofu for paneer (lower fat, similar protein; adds soy).
- Storage
- 2 days refrigerated.
- Food safety
- Refrigerate within 2 hours.
- Meal prep
- Make the gravy base ahead; add paneer on the day.
Allergens
Milk, tree nuts (cashew); gluten (rotis)
Labels: Good source · Soy-free · Whey-free · No added sugar · Gluten-free* (curry only)
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.