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Healthy Weight Loss Recipe: Vegetable Paneer Stir Fry

  • Ready in25 min
  • Prep15 min
  • Cook10 min
  • CuisineAsian · Indian-Chinese Fusion
  • Serves2 People
  • Calories~350 kcal
Healthy Weight Loss Recipe: Vegetable Paneer Stir Fry

Ingredients

Main Ingredients

  • 1 No. (50-100g)Carrot
  • 5-6 No.Beans
  • 1 No. (1 cup chopped)Green Capsicum
  • 1 Bowl (chopped)Broccoli
  • 200 gmsPaneer

For Stir Fry

  • 1 tbspButter
  • 1 tbsp (chopped)Garlic
  • 1 No. (chopped)Onion
  • 1 tspSalt
  • 1 tspBlack Pepper
  • 1/2 tspChilli flakes
  • 1 tspOregano
  • 1 tbspWater
  • 1 tspSoy Sauce
  • 1/4 tspCornflour
  • 1/2 tspSugar
  • 1 tspRoasted sesame seeds

For Serving (Optional)

  • 3 slicesBread
  • littleButter
  • littleOregano
  • littleBlack Pepper
  • littleChilli flakes

Step-by-Step Instructions

  1. 1.Prepare and Wash Vegetables

    Peel and cut 1 carrot into long strips. Trim and cut 5-6 beans into halves. Cut 1 green capsicum into large chunks. Separate 1 bowl of broccoli into florets. Wash all cut vegetables thoroughly.

  2. 2.Cut Paneer

    Cut 200 gms of paneer into medium-sized cubes.

  3. 3.Steam Vegetables

    Place a steamer basket in a pot with water. Add the cut carrots, beans, and broccoli to the steamer. Cover and steam for 1-2 minutes until the vegetables are about 80% cooked and still slightly firm.

  4. 4.Sauté Aromatics

    Heat 1 tbsp of butter in a frying pan over medium-high flame. Add 1 tbsp of chopped garlic and sauté until fragrant. Add 1 chopped onion and sauté for 30-40 seconds until slightly softened.

  5. 5.Add Capsicum and Steamed Vegetables

    Add 1 cup of chopped green capsicum to the pan and stir-fry for a few seconds. Then, add the steamed carrots, beans, and broccoli. Cook on high flame for 1 minute, tossing frequently.

  6. 6.Incorporate Paneer and Seasonings

    Add the paneer cubes to the pan. Season with 1 tsp of salt, 1 tsp of black pepper, 1/2 tsp of chili flakes (optional), and 1 tsp of oregano. Gently mix everything together.

  7. 7.Add Sauce and Finish Stir Fry

    Add 1 tbsp of water and 1 tsp of soy sauce to the pan. In a small bowl, mix 1/4 tsp of cornflour with a little water to create a slurry, then add it to the vegetables. Stir in 1/2 tsp of sugar. Cook the vegetables and paneer for 1 minute on a low flame, allowing the sauce to thicken slightly. Finally, sprinkle 1 tsp of roasted sesame seeds and mix well. Turn off the gas.

  8. 8.Prepare Toasted Bread (Optional)

    Slice bread into desired portions. In the same frying pan (or a separate one), add a little butter. Toast the bread slices until golden brown on both sides. Sprinkle a little black pepper, oregano, and chili flakes on top of the toasted bread.

  9. 9.Serve

    Serve the hot vegetable paneer stir-fry immediately with the toasted bread.

Printed from Fullmeals.com — turn any cooking video into a recipe.

Healthy Weight Loss Recipe: Vegetable Paneer Stir Fry

Ready in

25 mins

Cuisine

Asian · Indian-Chinese Fusion

Prep Time

15 min

Cook Time

10 min

Serving

2 People

Calories / Serving

~350 kcal
Adjust Servings
Measurements
Tap an ingredient to mark it ready0 of 22 ready
All Ingredients

Main Ingredients

All Ingredients

For Stir Fry

All Ingredients

For Serving (Optional)

Step-by-Step Instructions

Follow each step to make the recipe successfully.

  1. 1

    Prepare and Wash Vegetables

    Peel and cut 1 carrot into long strips. Trim and cut 5-6 beans into halves. Cut 1 green capsicum into large chunks. Separate 1 bowl of broccoli into florets. Wash all cut vegetables thoroughly.

  2. 2

    Cut Paneer

    Cut 200 gms of paneer into medium-sized cubes.

  3. 3

    Steam Vegetables

    Place a steamer basket in a pot with water. Add the cut carrots, beans, and broccoli to the steamer. Cover and for until the vegetables are about 80% cooked and still slightly firm.

  4. 4

    Sauté Aromatics

    Heat 1 tbsp of butter in a frying pan over medium-high flame. Add 1 tbsp of chopped garlic and until fragrant. Add 1 chopped onion and for until slightly softened.

  5. 5

    Add Capsicum and Steamed Vegetables

    Add 1 cup of chopped green capsicum to the pan and stir-fry for a few seconds. Then, add the carrots, beans, and broccoli. Cook on high flame for , tossing frequently.

  6. 6

    Incorporate Paneer and Seasonings

    Add the paneer cubes to the pan. Season with 1 tsp of salt, 1 tsp of black pepper, 1/2 tsp of chili flakes (optional), and 1 tsp of oregano. Gently mix everything together.

  7. 7

    Add Sauce and Finish Stir Fry

    Add 1 tbsp of water and 1 tsp of soy sauce to the pan. In a small bowl, mix 1/4 tsp of cornflour with a little water to create a slurry, then add it to the vegetables. Stir in 1/2 tsp of sugar. Cook the vegetables and paneer for on a low flame, allowing the sauce to thicken slightly. Finally, sprinkle 1 tsp of roasted sesame seeds and mix well. Turn off the gas.

  8. 8

    Prepare Toasted Bread (Optional)

    Slice bread into desired portions. In the same frying pan (or a separate one), add a little butter. the bread slices until golden brown on both sides. Sprinkle a little black pepper, oregano, and chili flakes on top of the bread.

  9. 9

    Serve

    Serve the hot vegetable paneer stir-fry immediately with the bread.

Before You Cook

Helpful details before you start
Spice LevelHot
Black pepper · Crushed red pepper
Ingredient SubstitutionsMissing something? View suitable alternatives.
View 5 swaps
  • No Paneer?

    • Extra-firm tofu, pressed and cubed — Pan-fry first for closer texture.
    • Halloumi — Saltier; reduce added salt.
  • No Butter?

    • 3/4 the amount of olive oil (for cooking, not baking)
    • Equal parts ghee — Slightly nuttier flavor.
    • Equal parts coconut oil (in baking)
  • No Garlic (fresh)?

    • 1/4 tsp garlic powder (per clove)
    • 1/2 tsp garlic granules (per clove)
  • No Onion?

    • 1 tbsp onion powder (per medium onion)
    • 3 tbsp dried minced onion
    • Shallots or leeks (1:1)
  • No Soy sauce?

    • Tamari (1:1) — Gluten-free option.
    • Coconut aminos (1:1, milder & sweeter)
    • Worcestershire sauce + a pinch of salt
Ingredient Substitutions
  • No Paneer?

    • Extra-firm tofu, pressed and cubed — Pan-fry first for closer texture.
    • Halloumi — Saltier; reduce added salt.
  • No Butter?

    • 3/4 the amount of olive oil (for cooking, not baking)
    • Equal parts ghee — Slightly nuttier flavor.
    • Equal parts coconut oil (in baking)
  • No Garlic (fresh)?

    • 1/4 tsp garlic powder (per clove)
    • 1/2 tsp garlic granules (per clove)
  • No Onion?

    • 1 tbsp onion powder (per medium onion)
    • 3 tbsp dried minced onion
    • Shallots or leeks (1:1)
  • No Soy sauce?

    • Tamari (1:1) — Gluten-free option.
    • Coconut aminos (1:1, milder & sweeter)
    • Worcestershire sauce + a pinch of salt
AllergensThis recipe contains dairy.
dairy

Variations

Simple ways to adapt this recipe.

  • 1
    Use red or yellow bell

    Use red or yellow bell peppers for added color and flavor.

  • 2
    Substitute butter with olive oilIngredient swap

    Substitute butter with olive oil for a different flavor profile.

Helpful Tips

Small details that can improve the final result.

  • 1
    TipEnsure Vegetables Are Steamed Until 80% Cooked

    Retaining some crunch.

  • 2
    Cooking tipCook on High Flame During Stir

    Frying to maintain vegetable crispness.

  • 3
    Flavour tipAdjust Chili Flakes According to Your Spice Preference
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