Paneer tikka masala recipe
A Friday night fakeaway with a difference, classic tikka masala gets a healthy, veggie-friendly makeover, starring creamy paneer, Greek yogurt, sweet peas and a medley of gorgeous Indian spices. To top it all off, this super supper is not only high in protein, but low in salt and saturates.
See method- Serves 4
- 10 mins to prepare and 35 mins to cook, plus marinating
- 530 calories / serving
- Gluten-free
- Vegetarian
- Healthy
Ingredients
- 1½ x 226g packs paneer
- 150g (5 1/4oz) low-fat Greek yogurt
- 2 tbsp vegetable oil
- 2 tsp garlic purée
- 2 tsp ginger purée
- 3 tsp tikka curry powder
- 1 red onion, chopped
- 1 green chilli, chopped
- 15 unsalted cashew nuts
- 1 bay leaf
- 3 cardamom pods
- 500g carton passata
- 150g (5 1/4oz) frozen garden peas
- coriander leaves, to serve
- 250g (8 3/4oz) brown basmati rice, cooked to pack instructions, to serve
- mixed chopped salad, to serve
Each serving contains
- Energy
- 2250kJ 530.0kcal
- Fat
- 16g
- Saturates
- 6g
- Salt
- 0.7g
- Sugars
- 15g
of the Reference intake
Carbohydrate 67.6gProtein 32.8gFibre 5.7g
Method
- Cut the paneer into chunks. Mix 50g (1 3/4oz) yogurt with 1/2 tbsp oil, 1 tsp each of the garlic and ginger purées, and 2 tsp curry powder. Add the paneer and turn to coat. Leave to marinate for at least 30 minutes at room temperature, or overnight in the fridge.
- In a food processor, blitz the onion, chilli and cashews to a paste. Tip into a bowl.
- In a large heavy-based pan, heat the remaining oil. Add the bay leaf, cardamom pods and the remaining garlic and ginger purées, and sauté for 30 seconds. Add the onion paste and cook for 5 minutes.
- Add the passata and cook for about 25 minutes, stirring often, until it starts to dry out and stick. Stir in the remaining 1 tsp curry powder and cook for 1 minute more.
- While the sauce is cooking, heat a large griddle pan. Once hot, add the paneer chunks and cook for a few minutes on each side until golden and charred, turning with a palette knife for even cooking.
- Add 400ml (14fl oz) boiled water and the peas to the dry tomato mix to make a sauce, simmer for 4-5 minutes. Remove the bay leaf and the cardamom pods. Stir in the remaining yogurt and the paneer to heat through. Scatter over the coriander leaves and serve with the rice and salad.
- See more Vegetarian recipes
