Indian · Authentic-ish Indian
Matar Paneer
402 kcal a serving, against 817 for the traditional version. That is 415 kcal off, or 51%, with 24.7g of protein. Serves 4. 45 minutes.
What the traditional version is
Cubes of soft paneer deep-fried until golden, then simmered with green peas in a rich, buttery tomato gravy heavily spiked with double cream and sugar.
What changed, and what each change costs
450g of paneer down to 250g, and skipping the deep-frying entirely
Paneer is essentially compressed milk fat and protein. Frying it in a massive pool of oil makes it act like a sponge. I grill the cubes hard under a fierce heat instead. You'll still get those beautiful charred edges and a chewy texture, but you bypass a huge amount of unnecessary fat.
What it costs you. You end up with a lighter, firmer cheese experience. The version that's a decadent, oily feast anymore is still out there and still better. The paneer won't have that classic spongy, deep-fried exterior that soaks up the gravy quite as aggressively.
150g of frozen peas up to 450g
If you cut the cheese down, you've got to replace the physical bulk with something else. Peas are brilliant for this. They bring natural sweetness, a great pop of texture and a surprising amount of bulk. Dropping the paneer and tripling the peas fundamentally shifts the balance of the dish towards the vegetables.
What it costs you. The dish becomes a pea curry with cheese, rather than a cheese curry with peas. If you're only here for a massive mountain of paneer, you'll be disappointed.
120g of double cream, 60g of butter and 15g of sugar for just 20g of vegetable oil and extra fresh tomatoes
Restaurant sauces rely on butter and cream to mask acidic, hastily cooked tomatoes. If you simply take the time to cook down fresh tomatoes properly with onions and spices, they sweeten naturally. You get a vibrant, acidic punch that cuts through the cheese perfectly without needing a dairy crutch.
What it costs you. You lose that glossy, velvety mouthfeel that coats your lips. The sauce is thinner, sharper and far more rustic.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 817 | 402 |
| Protein | 34.5g | 24.7g |
| Fat | 66.6g | 21.7g |
| Saturated fat | 33.9g | 10.5g |
| Carbohydrate | 23.4g | 29.7g |
| Protein per 100 kcal | 4.2g | 6.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Indian prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
This is exactly what a vegetable curry should be. It relies on the natural sweetness of browned onions and fresh peas rather than a bucket of cream. The grilled paneer provides enough rich, chewy substance to make it feel like a proper main course, but the sharp tomato gravy keeps everything tasting incredibly fresh. You trade away the heavy, buttery finish of the takeaway version and gain a dinner you can actually digest.
The quantities and the method for this dish are in Authentic-ish Indian, along with 54 more. Buy the paperback