Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Paneer recipe without onion garlic
Many cooks find it hard to make flavorful recipes without using onion and garlic when they want to make dishes that smell good and taste good. If you need to make food for religious reasons, dietary restrictions, or just to try out new tastes, paneer is a great base for many dishes. For this full guide, I will show you how to make a delicious paneer dish that doesn’t have any onion or garlic in it at all. Let’s cook!
Why You’ll Love This Recipe
This paneer recipe is a true delight for several reasons:
Rich Flavor Without Onion and Garlic: Even without the traditional onion and garlic, this recipe bursts with flavor. The combination of fresh tomatoes, aromatic spices, and herbs like kasuri methi creates a deep, satisfying taste that’s sure to please your palate.
Perfect for Special Diets: Whether you’re cooking for religious reasons, dietary restrictions, or simply trying something new, this recipe fits seamlessly into a variety of eating plans. It’s a great option for those who follow a satvik diet or need to avoid onion and garlic.
Quick and Easy: This recipe is straightforward and doesn’t require hours in the kitchen. With simple steps and easily accessible ingredients, it’s perfect for both beginners and seasoned cooks looking for a quick, flavorful meal.
Versatile and Customizable: You can easily adjust this recipe to suit your taste. Add more spices for a kick, mix in vegetables for added nutrition, or tweak the creaminess to your preference. The possibilities are endless, making it a dish you can enjoy in many different ways.
Healthy and Nutritious: Paneer is a great source of protein and calcium, making this dish not only delicious but also nutritious. It’s a satisfying meal that can be part of a balanced diet, perfect for those looking to eat healthily without sacrificing taste.
Ingredients Required
Before you start cooking, gather the following ingredients:
- Paneer: 250 grams, cubed
- Tomatoes: 3 large, pureed
- Green chilies: 2, finely chopped
- Ginger: 1-inch piece, grated
- Cumin seeds: 1 teaspoon
- Turmeric powder: 1/2 teaspoon
- Coriander powder: 1 teaspoon
- Garam masala: 1/2 teaspoon
- Kasuri methi (dried fenugreek leaves): 1 tablespoon
- Fresh cream: 2 tablespoons
- Butter or ghee: 2 tablespoons
- Salt: To taste
- Fresh coriander leaves: For garnish
Equipment Needed
Having the right tools can make all the difference in cooking. Here’s what you’ll need:
- A heavy-bottomed pan
- A blender or mixer for pureeing tomatoes
- A spatula for stirring
- A grater for the ginger
- A knife and cutting board
Preparing the Paneer
If you’re using store-bought paneer, cut it into cubes and soak it in warm water for about 10 minutes. This will soften the paneer and make it more absorbent. If you prefer homemade paneer, you can easily make it by curdling milk with lemon juice and then pressing the curds into a firm block.
Creating the Base Sauce
The base sauce is the heart of this dish. Here’s how to make it without onion and garlic:
- Heat the Pan: Start by heating 2 tablespoons of butter or ghee in a heavy-bottomed pan over medium heat.
- Add Cumin Seeds: Once the butter is melted, add 1 teaspoon of cumin seeds. Let them sizzle until fragrant.
- Incorporate Ginger and Chilies: Add the grated ginger and chopped green chilies. Sauté for a minute until aromatic.
- Tomato Puree: Pour in the pureed tomatoes. Cook on medium heat until the raw smell of tomatoes disappears and the oil starts to separate.
- Spices: Add turmeric, coriander powder, and salt. Mix well and cook for another 2-3 minutes.
Adding Spices and Herbs
Spices are the key to making this dish flavorful without onion and garlic:
- Turmeric and Coriander Powder: These are your base spices. They provide color and a mild earthy flavor.
- Garam Masala: Adds depth and warmth to the dish.
- Kasuri Methi: Crush the dried fenugreek leaves between your palms before adding them. This will release their essential oils and enhance the flavor of your sauce.
Cooking the Paneer
Cooking the paneer correctly is crucial for the texture:
- Add Paneer to the Sauce: Gently add the cubed paneer into the pan. Stir to coat each piece with the sauce.
- Simmer: Let the paneer simmer in the sauce for 5-7 minutes on low heat. This allows the paneer to soak up the flavors without becoming rubbery.
Blending the Sauce
For a smoother consistency:
- Optional Step: You can blend the sauce before adding paneer if you prefer a smoother texture. Simply let the sauce cool slightly, then blend it in a mixer and return it to the pan.
Final Assembly
To complete the dish:
- Finish with Cream: Stir in 2 tablespoons of fresh cream. This adds a rich and velvety texture to the sauce.
- Garnish: Sprinkle freshly chopped coriander leaves on top for a burst of freshness and color.
Garnishing Options
Consider these garnishing ideas:
- Fresh Coriander Leaves: Adds a bright color and fresh flavor.
- Julienned Ginger: For an extra zing, garnish with thin strips of ginger.
- A Dollop of Butter: For a richer taste, add a small dollop of butter before serving.
Serving Suggestions
This paneer dish pairs wonderfully with:
- Steamed Basmati Rice: The fluffiness of the rice complements the richness of the sauce.
- Naan or Roti: Perfect for soaking up every bit of the flavorful sauce.
- Jeera Rice: For a slightly spiced rice pairing, jeera rice is an excellent choice.
Nutritional Information
Paneer is a great source of protein, especially for vegetarians. Here’s a rough breakdown:
- Calories: Approximately 320 calories per serving
- Protein: 14 grams
- Fat: 22 grams
- Carbohydrates: 8 grams
This Recipe Is Best For
Vegetarians: This paneer recipe is great for vegetarians who want a protein-rich meal but don’t want to eat meat, onions, or garlic.
Dietary Restrictions: If you can’t eat onion and garlic because of your religion, digestive problems, or just personal choice, this recipe gives you a tasty alternative that doesn’t skimp on taste.
Healthy Eaters: This dish is great for people who are trying to eat a balanced diet because it is full of protein and healthy fats. Along with other things, it’s a great choice to have occasionally if you’re trying to lose weight.
Quick Meal Seekers: This recipe is great for busy people or families who want a quick, easy, and filling meal. It’s very easy to make and goes well with many sides, like rice or bread.
Home Chefs Who Like to Try New Things: This recipe is a great place to start if you like to try new things in the kitchen. You can make it your own by adding more veggies or spices, or you can use tofu instead of paneer for a vegan version.
Storage Tips
Got leftovers? Here’s how to store them:
- Refrigerate: Store the paneer in an airtight container in the refrigerator for up to 2 days.
- Reheat: Gently reheat in a pan over low heat. You might need to add a splash of water or cream to loosen the sauce.
Conclusion
In conclusion, this flavorful paneer recipe without onion and garlic proves that you don’t need these two common ingredients to create a delicious and satisfying dish. By using the right blend of spices and fresh ingredients, you can enjoy a meal that’s both rich in flavor and healthy. Whether you’re cooking for dietary restrictions or simply exploring new culinary styles, this recipe is sure to impress. If you’re looking to incorporate more balanced and nutritious meals into your lifestyle, consider integrating this dish into your weekly menu. For those focused on achieving their health goals, check out this comprehensive diet plan for weight loss to complement your healthy eating habits.
I hope this recipe inspires you to try something new in your kitchen!