DietGhar Protein-Rich Matar Paneer (No-Cream Punjabi Style)
A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.
Matar paneer is the curry most Indian families reach for when they want something festive but fuss-free. DietGhar's version keeps everything you love about the Punjabi classic — soft paneer cubes, sweet green peas and a glossy onion-tomato gravy — while trimming the heaviness. Instead of cream, we build body with a small handful of soaked cashews and a spoon of thick curd, so the gravy turns silky without a single drop of malai.
The paneer is warmed gently in the sauce rather than fried, which keeps it soft and saves calories. Peas bring plant protein, fibre and a natural sweetness that lets us skip sugar altogether. One bowl gives you a serious protein hit with a fraction of the fat of restaurant-style mutter paneer, making it a smart pick for weight watchers, growing kids and anyone rebuilding strength.
Serve it with phulka, jowar roti, brown rice or millet pulao. It also freezes beautifully, so make a double batch on Sunday and thank yourself on a busy Wednesday.
Ingredients
How to Make It
Drain the soaked cashews. Blend them with the tomatoes, onion, ginger, garlic and green chilli into a completely smooth paste. Add 2–3 tablespoons of water only if the blades struggle. A lump-free paste is what gives this gravy its velvety finish.
Heat the oil in a heavy kadai or pan over medium heat. Add the cumin seeds and let them crackle for about 20 seconds.
Pour in the blended paste. It will splutter, so keep a lid half-covering the pan. Cook on medium-low for 10–12 minutes, stirring every couple of minutes, until the paste darkens, thickens and starts releasing oil at the edges. Do not rush this step; it is where the flavour is built.
Lower the flame and stir in the turmeric, Kashmiri chilli powder and coriander powder. Cook for 30 seconds until the raw smell disappears.
Push the masala to one side of the pan and spoon in the whisked curd. Stir it briskly into the hot masala so it blends in without splitting. Cook for 1 minute.
Add the green peas, salt and 1 cup of water. Stir well, scraping the base of the pan. Cover and simmer for 8–10 minutes until the peas are tender but still hold their shape.
Meanwhile, place the paneer cubes in a bowl of warm water for 5 minutes, then drain. This keeps them pillowy instead of rubbery.
Gently slide the paneer into the simmering gravy. Stir once, cover and cook on the lowest flame for 3–4 minutes. Do not boil hard after this point.
Crush the kasuri methi between your palms and sprinkle it in along with the garam masala. Taste and adjust the salt.
Switch off the heat, scatter over the fresh coriander and rest the curry for 5 minutes before serving. The gravy thickens slightly as it sits, which is exactly what you want.
Serve hot with phulka, jowar roti or a small portion of brown rice.
Nutrition per serving
* Approximate values per serving
Health Benefits
High-quality protein: Paneer delivers complete milk protein, while peas add plant protein — a combination that supports muscle repair, satiety and steady energy through the day.
No cream, no deep frying: Cashews and curd replace malai, cutting saturated fat dramatically compared with dhaba-style matar paneer without losing richness.
Fibre from peas: Each serving carries about 4 g of fibre, which helps feed gut bacteria, slows glucose release and keeps you full for hours.
Everyday minerals: Peas contribute iron, folate and vitamin K, while paneer supplies calcium and phosphorus for bone strength.
Anti-inflammatory spices: Turmeric, ginger, garlic and cumin bring curcumin and other plant compounds that support overall metabolic health.
Pro Tips
- →Rest the curry for 5 minutes off the heat before serving; the gravy thickens and the flavours marry beautifully.
- →Soak store-bought paneer in warm water for 5 minutes to soften it and rinse away excess surface salt.
- →If your curd tends to split, whisk it with 1 teaspoon of besan before adding, and always keep the flame low.
- →For a restaurant-style smoky note, place a small piece of live coal in a steel bowl on top of the curry, drizzle 1/2 teaspoon ghee over it, cover for 2 minutes, then remove.
- →Frozen peas work perfectly here. Add them straight from the freezer; there is no need to thaw or pre-boil.
- →Watch the salt if you are using packaged paneer, which is already salted.
Variations
- 1Palak matar paneer: blend 2 cups of blanched spinach into the masala after the onions and tomatoes are cooked for a green, iron-rich twist.
- 2Methi matar paneer: swap kasuri methi for 1/2 cup of chopped fresh fenugreek leaves added with the peas.
- 3Vegan tofu matar: replace paneer with firm tofu pressed for 20 minutes, and use 2 tablespoons of cashew cream instead of curd.
- 4Tofu-free soy chunk version: add 1 cup of rehydrated soya chunks along with the peas for an extra protein punch.
- 5Jain-friendly option: skip the onion and garlic, double the cashews and add 1 tablespoon of grated fresh coconut for body.
- 6Pressure cooker shortcut: after adding the peas and water, pressure cook for 2 whistles, release naturally, then add the paneer.
Frequently Asked Questions
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