Tawa paneer is a popular North Indian dish that is made with paneer (a type of Indian cheese) and a mix of spices and vegetables, cooked on a tawa (a flat skillet or griddle). The dish typically includes onions, tomatoes, bell peppers, and a variety of spices such as cumin, coriander, turmeric, and garam masala. The result is a mouth-watering, protein-rich vegetarian dish that is both hearty and flavorful.
Tawa paneer is a flavorful and protein-rich vegetarian dish that is a favorite in many Indian households and restaurants. It is also a popular option for those following a vegetarian or lacto-vegetarian diet. Tawa paneer is typically garnished with fresh coriander leaves and served hot with roti, naan, or rice.
Overall, tawa paneer is a popular and versatile dish that can be enjoyed by vegetarians and non-vegetarians alike. It’s a great option for those looking for a delicious and healthy meal packed with flavor and nutrients.
Ingredients:
- 250 grams paneer, cut into cubes
- 1 onion, finely chopped
- 1 tomato, finely chopped
- 1 bell pepper, finely chopped
- 2 green chillies, finely chopped (optional)
- 1 tsp ginger-garlic paste
- 2 tbsp yogurt
- 1 tsp red chilli powder
- 1/2 tsp turmeric powder
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp garam masala powder
- Salt to taste
- 2 tbsp oil
- Fresh coriander leaves for garnish
Instructions:
- In a bowl, mix the yogurt, ginger-garlic paste, red chilli powder, turmeric powder, cumin powder, coriander powder, garam masala powder, and salt to make a marinade.
- Add the paneer cubes to the marinade and toss well. Let it marinate for at least 30 minutes.
- Heat oil in a pan or tawa over medium-high heat. Add the chopped onions and sauté until they turn translucent.
- Add the chopped tomatoes and bell pepper and cook for 5-7 minutes until they soften.
- Add the marinated paneer cubes and cook for 5-7 minutes until they are slightly browned and crispy on the outside.
- Garnish with fresh coriander leaves and serve hot with roti, naan, or rice.
Enjoy your delicious tawa paneer!
Serving Suggestions
- Tawa paneer pairs perfectly with Indian flatbreads such as roti or naan. Serve the hot paneer dish with freshly baked roti or naan bread for a satisfying and delicious meal. It also goes well with steamed basmati rice. Serve the paneer on a bed of fluffy rice and garnish with some fresh coriander leaves.
- If you’re looking for a lighter option, serve tawa paneer with a side salad. A simple cucumber and tomato salad with a drizzle of lemon juice and salt complements the flavors of the paneer well. The dish also makes a great snack or appetizer. Serve it in small portions with toothpicks or skewers for crowd-pleasing finger food.
- Overall, tawa paneer is a versatile dish that can be enjoyed in a variety of ways. Get creative and experiment with different serving suggestions to find your perfect pairing.
Tips and Variations
Tips:
- To get a crispy texture on the paneer, use a non-stick pan or tawa and make sure it is heated well before adding the paneer cubes.
- Use fresh and good quality paneer to get the best taste and texture.
- Add a splash of lemon juice to the dish before serving to add a tangy flavor to the paneer.
Variations:
- Add some chopped spinach or fenugreek leaves to the dish for an extra burst of flavor and nutrition.
- Replace the paneer with tofu for a vegan version of the dish.
- For a richer taste, add some cream or coconut milk to the dish towards the end of cooking.
- Add some cashews or almonds to the marinade to give the paneer a nutty flavor.
- For a spicier version of the dish, increase the amount of red chilli powder or add some chopped green chillies.
Health Benefits
- Paneer is a good source of protein, which is important for building and repairing muscles and tissues in the body. Paneer is also rich in calcium, which is essential for maintaining strong bones and teeth.
- Vitamins and minerals: Tawa paneer can be made with a variety of vegetables such as onions, tomatoes, and bell peppers, which are rich in vitamins and minerals such as vitamin C, vitamin A, and potassium.
- Digestion: The spices used in tawa paneer such as ginger, garlic, and cumin, can aid digestion and help prevent digestive issues such as bloating and constipation.
- Weight management: Tawa paneer can be a good option for those trying to manage their weight, as it is high in protein and can help keep you feeling full for longer periods of time.
FAQs
- What is paneer?
Paneer is a type of fresh cheese that is commonly used in Indian cuisine. It is made by curdling milk with an acidic agent such as lemon juice or vinegar, and then pressing the resulting curd to form a solid block.
- Can I use store-bought paneer?
Yes, you can use store-bought paneer for tawa paneer. Just make sure to cut the paneer into small cubes and marinate it well for a few hours to absorb the flavors of the spices.
- How do I prevent the paneer from breaking while cooking?
To prevent the paneer from breaking, use a non-stick pan or tawa and make sure it is heated well before adding the paneer cubes. Also, avoid stirring the paneer too much while cooking.
- Is tawa paneer a healthy dish?
It can be a healthy dish as it is rich in protein and can be made with a variety of vegetables and spices. However, the overall nutritional value of the dish depends on the ingredients used and the portion size.
- How long can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it on a pan or in the microwave before serving.
Nutrition
| Calories | 168kcal |
| Fat | 17g |
| Fiber |
2g
|
| Iron |
0.2mg
|
| Carbohydrates | 2.2g |
| Protein | 2g |
| Vitamin A |
17IU
|
| Calcium |
10mg
|
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