High-Protein Paneer Veggie Curry – A Comforting, Weeknight-Friendly Favorite
This curry brings together soft paneer, bright vegetables, and a deeply spiced tomato-cashew base. It’s hearty without feeling heavy, and it comes together with simple pantry spices. You get a balanced meal that’s satisfying, colorful, and full of texture.
Whether you’re cooking for meal prep or a cozy dinner, this is the kind of dish that makes everyone at the table happy. It’s also easy to tweak based on what you have on hand, so it never gets boring.
High-Protein Paneer Veggie Curry – A Comforting, Weeknight-Friendly Favorite
Ingredients
Method
- Soak and prep: Soak cashews in hot water for 15 minutes. Chop all vegetables and paneer into bite-size pieces. Set aside.
- Blend the cashews: Drain cashews, then blend with 2–3 tablespoons of water into a smooth paste. This will thicken the sauce and add creaminess without heavy cream.
- Toast the paneer (optional but recommended): Heat 1 tablespoon oil in a nonstick pan. Add paneer cubes and cook on medium until lightly golden on most sides, about 4–5 minutes. Remove and set on a plate.
- Bloom the spices: In a wide pot, heat 1–2 tablespoons oil over medium. Add cumin seeds and let them sizzle for 30 seconds. Add onions and cook, stirring, until golden brown, 6–8 minutes.
- Add aromatics: Stir in garlic and ginger. Cook 1 minute until fragrant but not burnt.
- Build the base: Add tomatoes, tomato paste, salt, coriander, turmeric, paprika, and chili powder. Cook 5–7 minutes, stirring, until the tomatoes break down and the oil separates slightly at the edges.
- Stir in cashew paste: Add the cashew cream and mix well. It will look thick and glossy.
- Loosen with liquid: Pour in 1 cup water or stock and bring to a gentle simmer. Adjust thickness as needed—this should be saucy enough to coat the vegetables.
- Add vegetables: Stir in the mixed veggies starting with the firmest (carrots, green beans), then softer ones (bell peppers, zucchini), and peas last. Cover and simmer 6–10 minutes until tender but not mushy.
- Add paneer and finish: Fold in the toasted paneer. Add garam masala and kasuri methi. Simmer 2–3 minutes to let the flavors meld.
- Balance and brighten: Stir in yogurt or coconut milk off the heat to prevent curdling. Add lemon juice and adjust salt, pepper, and heat level to taste.
- Garnish and serve: Top with chopped cilantro. Serve hot with basmati rice, quinoa, roti, or naan.
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What Makes This Special
Paneer is a star protein in vegetarian cooking, and here it shines alongside fiber-rich veggies and a creamy sauce that doesn’t rely on loads of cream. The spice blend is straightforward but fragrant, giving you warmth without overwhelming heat.
It’s a great entry point if you’re new to Indian-inspired flavors and a reliable staple if you’re already a fan.
Big bonus: This curry tastes even better the next day as the flavors settle. It also reheats beautifully and pairs well with rice, naan, quinoa, or even cauliflower rice if you’re keeping things lighter.
What You’ll Need
- Paneer: 14 oz (400 g), cut into 1-inch cubes
- Onion: 1 large, finely chopped
- Garlic: 4 cloves, minced
- Ginger: 1-inch piece, grated
- Tomatoes: 2 medium, finely chopped (or 1 cup canned crushed tomatoes)
- Mixed vegetables: 3 cups total (e.g., bell peppers, green beans, carrots, peas, broccoli, or zucchini), chopped
- Tomato paste: 1 tablespoon (for deeper color and body)
- Cashews: 1/3 cup, soaked in hot water 15 minutes and drained
- Plain yogurt or coconut milk: 1/3 cup (yogurt for tang, coconut milk for richness)
- Cooking oil or ghee: 2–3 tablespoons
- Water or vegetable stock: 1–1.5 cups (adjust for desired thickness)
- Fresh cilantro: A handful, chopped
- Lemon juice: 1–2 teaspoons
- Salt and pepper: To taste
Spices
- Cumin seeds: 1 teaspoon
- Ground coriander: 2 teaspoons
- Turmeric: 1/2 teaspoon
- Garam masala: 1 teaspoon
- Red chili powder or cayenne: 1/4–1/2 teaspoon (to taste)
- Smoked paprika: 1/2 teaspoon (optional, for a mild smokiness)
- Kasuri methi (dried fenugreek leaves): 1 teaspoon, crushed (optional but lovely)
Step-by-Step Instructions
- Soak and prep: Soak cashews in hot water for 15 minutes. Chop all vegetables and paneer into bite-size pieces.
Set aside.
- Blend the cashews: Drain cashews, then blend with 2–3 tablespoons of water into a smooth paste. This will thicken the sauce and add creaminess without heavy cream.
- Toast the paneer (optional but recommended): Heat 1 tablespoon oil in a nonstick pan. Add paneer cubes and cook on medium until lightly golden on most sides, about 4–5 minutes.
Remove and set on a plate.
- Bloom the spices: In a wide pot, heat 1–2 tablespoons oil over medium. Add cumin seeds and let them sizzle for 30 seconds. Add onions and cook, stirring, until golden brown, 6–8 minutes.
- Add aromatics: Stir in garlic and ginger.
Cook 1 minute until fragrant but not burnt.
- Build the base: Add tomatoes, tomato paste, salt, coriander, turmeric, paprika, and chili powder. Cook 5–7 minutes, stirring, until the tomatoes break down and the oil separates slightly at the edges.
- Stir in cashew paste: Add the cashew cream and mix well. It will look thick and glossy.
- Loosen with liquid: Pour in 1 cup water or stock and bring to a gentle simmer.
Adjust thickness as needed—this should be saucy enough to coat the vegetables.
- Add vegetables: Stir in the mixed veggies starting with the firmest (carrots, green beans), then softer ones (bell peppers, zucchini), and peas last. Cover and simmer 6–10 minutes until tender but not mushy.
- Add paneer and finish: Fold in the toasted paneer. Add garam masala and kasuri methi.
Simmer 2–3 minutes to let the flavors meld.
- Balance and brighten: Stir in yogurt or coconut milk off the heat to prevent curdling. Add lemon juice and adjust salt, pepper, and heat level to taste.
- Garnish and serve: Top with chopped cilantro. Serve hot with basmati rice, quinoa, roti, or naan.
How to Store
- Fridge: Cool completely, then store in an airtight container for 3–4 days.
The flavors deepen overnight.
- Freezer: Freeze for up to 2 months. Thaw in the fridge, then reheat gently with a splash of water or stock.
- Reheating tips: Warm over low-medium heat and stir occasionally. Add a little water if it’s too thick.
Finish with fresh lemon and cilantro to perk it up.
Why This is Good for You
- High protein: Paneer delivers a solid protein boost, which keeps you full and supports muscle repair.
- Fiber-rich veggies: Mixed vegetables add fiber, vitamins, and minerals, supporting digestion and overall health.
- Balanced fats: Cashews and a touch of oil help with satiety and flavor without making the dish heavy.
- Spice benefits: Turmeric, ginger, and garlic bring anti-inflammatory and antioxidant properties along with great taste.
Pitfalls to Watch Out For
- Curdled sauce: If using yogurt, take the pot off the heat, let it cool slightly, and whisk the yogurt in. High heat can cause it to split.
- Overcooked veggies: Add vegetables in stages by firmness. You want them tender, not mushy.
- Rubbery paneer: Don’t over-fry.
Lightly golden is enough. Simmer gently once added to the sauce.
- Under-salted curry: Cashews and tomato can mute salt perception. Taste and adjust at the end with salt and lemon.
- Too thick or too thin: Control thickness with water or stock.
The sauce should coat a spoon but still be pourable.
Recipe Variations
- Spinach paneer veggie curry: Stir in 3–4 cups baby spinach at the end until wilted for extra greens.
- Chickpea boost: Add a can of drained chickpeas for even more protein and texture.
- Lighter version: Skip toasting the paneer and use low-fat yogurt. Add extra broth to keep it light.
- Creamier take: Use coconut milk instead of yogurt and add an extra tablespoon of cashew paste.
- Low-carb: Use cauliflower, zucchini, and bell peppers; serve with cauliflower rice.
- Spice swap: Replace chili powder with fresh green chilies for a brighter heat, or add a pinch of ground cardamom for aroma.
FAQ
Can I use tofu instead of paneer?
Yes. Use extra-firm tofu, press out excess water, and pan-sear until lightly crisp before adding to the curry.
It won’t be as rich as paneer, but it’s a great vegan protein option.
How do I prevent the yogurt from curdling?
Turn off the heat and let the curry cool for a minute. Whisk the yogurt in slowly. You can also temper it by mixing a spoonful of hot sauce into the yogurt first, then stirring it back into the pot.
What vegetables work best?
Bell peppers, peas, carrots, green beans, broccoli, and zucchini are reliable.
Avoid very watery veg like cucumber. If using cauliflower, cut into small florets so it cooks evenly.
Is this spicy?
It’s mild to medium by default. You control the heat by adjusting chili powder or adding fresh chilies.
For zero heat, skip the chili and rely on warm spices like cumin and coriander.
Can I make it without cashews?
Use blanched almonds or sunflower seeds, or just add more yogurt or coconut milk. The sauce will still be creamy, though the flavor will vary slightly.
What should I serve this with?
Basmati rice, brown rice, quinoa, roti, or naan all work well. Add a simple cucumber salad or raita on the side for freshness.
How much protein does it have?
It varies by brand and portion, but a typical serving with 3–4 ounces of paneer can deliver around 15–20 grams of protein, plus a few extra grams from vegetables and cashews.
Can I meal prep this?
Yes.
Make a big batch, store in individual containers, and reheat as needed. It holds up for several days and freezes nicely.
In Conclusion
This High-Protein Paneer Veggie Curry brings nourishing comfort with minimal fuss. It’s creamy without being heavy, full of vibrant vegetables, and easy to tailor to your taste.
Keep it in your weeknight rotation and you’ll have a reliable, satisfying meal ready anytime. Don’t forget the squeeze of lemon and fresh cilantro—they make the flavors pop.
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