L19 · Lunch · Jammu and Kashmir
Kashmiri Chaman (Paneer in Fennel-Turmeric Gravy)
Chaman kaliya from the Kashmiri Pandit kitchen: seared paneer simmered in milk with fennel, dry ginger and turmeric — no onion, garlic or tomato.
- Region
- Kashmir
- Diet
- Strictly vegetarian, egg-free
- Prep
- 10 min
- Cook
- 25 min
- Time, as written
- Prep 10 min · Cook 25 min
- Serves
- 3
- Difficulty
- Easy
- Status
- Traditional; paneer seared rather than deep-fried
- Good for
- Lunch, festive meals, onion-garlic-free cooking
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Chaman only (about 200 g) | 300 | 18 g | 14 g | 19 g | 9 g | 0 g | 14 g | 6.0 g |
| Full plate: chaman, 60 g raw rice, 150 g sautéed greens | 585 | 29 g | 65 g | 23 g | 10 g | 6 g | 15 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. Full-fat paneer and milk make this the richest lunch in the chapter; see the low-fat swap. 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
Plate
Method
Heat mustard oil until it just smokes; lower the heat. Sear the paneer 1–2 minutes per side until lightly golden. Remove.
In the same oil, add bay leaf, cloves, cardamom, cinnamon and hing for 20 seconds.
Off the heat, add turmeric and chilli powder (if using) with 100 ml water, so the spices don't burn.
Return to the heat; add milk, fennel, dry ginger and salt. Bring to a gentle simmer, stirring.
Add the paneer. Simmer on low 10–12 minutes until the gravy reduces by about a third and turns golden-yellow.
Serve with rice and haak.
Protein optimisation
- Where the protein comes from
- Paneer supplies 15 g per serving, milk 2.5 g; rice and greens add 9 g on the plate.
- Low-fat swap
- Low-fat paneer and skimmed milk save about 90 kcal and 11 g fat per serving, with similar protein.
Variations, serving and storage
- Regional
- Ruwangan chaman — a red version with tomato, also Kashmiri Pandit.
- Substitution
- Firm tofu for paneer (adds soy; gravy is less rich).
- Storage
- 2 days refrigerated; reheat gently so the milk does not split.
- Food safety
- Refrigerate within 2 hours; milk gravies spoil quickly in heat.
- Meal prep
- Moderate.
Allergens
Milk
Labels: Good source · Lower-carbohydrate (curry only) · Soy-free · Whey-free · Gluten-free* · No added sugar
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.