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
- Status
- Traditional; paneer seared rather than deep-fried
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 10 min · Cook 25 min
- Serves
- 3
- Difficulty
- Easy
- Good for
- Lunch, festive meals, onion-garlic-free cooking
- Tags
- Good source · Lower-carbohydrate (curry only) · Soy-free · Whey-free · Gluten-free* · No added sugar
- Allergens
- Milk
Nutrition (estimated)
- Calories
- 585 kcal
- Protein
- 29 g
- Carbs
- 65 g
- Fat
- 23 g
- Fibre
- 6 g
Headline values are for the full plate.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total 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 |
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.
Ingredients
- 250 g full-fat paneer, in 4 cm squares, 1.5 cm thick
- 250 ml toned milk · 100 ml water
- 12 g mustard oil · 1 bay leaf · 2 cloves · 2 green cardamoms · 1 small cinnamon stick · pinch of hing
- 1 tsp turmeric · 2 tsp fennel powder · 1 tsp dry ginger powder (sonth) · ½ tsp Kashmiri chilli powder (optional) · 4 g salt
- Plate: 180 g raw rice · 450 g haak (Kashmiri collard greens) or spinach, sautéed in 9 g oil with garlic-free hing tempering
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com