This Paneer Jalfrezi is spicy flavor packed stir fry with paneer chunks dunked in pumpkin, pepper and tomato semi dry curry. This recipe of Paneer Jalfrezi is a gentle twist to the classic Kadai Paneer and is loaded with more veggies of the season only to bring out the delish combination of them with Paneer. Gathers quickly and tastes similar to the restaurant style and is my family favorite!
Paneer Jalfrezi is a healthy recipe of paneer blended with vegetables like peppers, pumpkin, carrots and broccoli by simmering them in onion and tomato gravy. A homemade paneer recipe that resembles the restaurant styled one.
For Vegetarians, Paneer or Indian cottage Cheese has always been the first choice and being one, I have always put it topmost on my menu items for any celebration at home. Paneer helps me create quick and high protein recipes. That’s why it’s always available in my refrigerator for any last minute meal prep ideas.
Paneer dishes are no doubt the limelight of Indian Cuisine. This recipe of Veg Paneer Jalfrezi is an amazing Indian main dish and goes well with Paratha and rice. If you love paneer, then you might also like my collection of Healthy Paneer Recipes.
Why Would You Love This Recipe?
- Healthy Recipe of Paneer.
- Bursting with rich flavors of Carrot, Pepper and Broccoli.
- High Protein, Vitamin A and Fiber rich Recipe.
- Ultimate Combination of Paneer with veggies.
- Kid’s friendly
- Weight-Loss Friendly
- Easily Convertible to Vegan
- Gluten Free
- The Best Paneer Jalfrezi ever!
Ingredients
- Paneer: The star ingredient of this dish. For vegans, I suggest using firm tofu in this recipe without making any changes to it. I use the Mother Dairy Paneer and it is locally available here. Whenever I can, I use homemade paneer as it tastes amazing. You may procure your local brand.
- Broccoli: The green vibrant color comes from broccoli and it adds the perfect depth to this veggie Jalfrezi. You may use cauliflower or cabbage as well.
- Carrot: I love the spicy vegetables with carrots as it adds mild sweetness to the dish. You may use zucchini or any other vegetable of you choice too.
- Onion: The red onions work best with this recipe. When I make this Jalfrezi in winter, I also add spring onions as they are crispy and mild;y sweet.
- Pumpkin: The green skin pumpkin is perfect for savory dishes. Its earthy sweet flavor mixed with crispy peppers is a great addition to this Jalfrezi recipe. Being rich in Vitamin A, it is definitely creating a subtle balance of nutrition.
- Peppers: I have used green capsicum. You may use red or yellow peppers as well. They add the perfect color to this dish. The crunchy and mild spicy flavor that comes from pepper takes this recipe to another level.
- Tomato: Paneer dish is boring if its not simmered slowly in tomato gravy. One may use canned tomato or tomato puree. My recipe always uses freshly chopped or grated tomatoes. The aroma of the fresh tomatoes adds the great texture and natural thickness to this semi-gravy paneer dish.
- Garlic: The aromatic partner of onion, freshly chopped garlic is my choice. Though you may use ginger garlic paste as well.
- Desi Ghee: The best for any vegetable or curry dishes. Trust me it adds healthy fats to the dish and is perfectly fine to have it in little quantities. Those who can’t procure it or want to make Vegan Jalfrezi may use any other vegetable or vegan oil.
- Spices: A combination of whole and ground spices is key to Indian authentic recipe. I have used fresh green chilies, Kasoori Methi (dried fenugreek leaves), Turmeric, Red chilly powder, Dhaniya Powder, Cumin, Garm Masala, Amchur or lemon juice.
Variations
- Vegetable Jalfrezi: If you skip paneer, this recipe is of vegetable Jalfrezi. Feel free to experiment with more veggies.
- Vegan Jalfrezi: Replace Paneer by Firm Tofu for the vegan Jalfrezi. Though I have not tried it yet, but those who like tofu in veggies, would like it.
- Add another Protein: For making it more protein-rich, you may add boiled chickpea or red kidney beans to this recipe.
- Add another green: You may add freshly chopped spinach leaves, Kale or cilantro for making it more vibrant in color and a healthy Jalfrezi too. Garnish this vegetable Jalfrezi with fresh coriander leaves or roasted cashews.
Expert Tips
- Use a heavy bottomed Kadai to make any vegetable. Iron wok works best. I have used Steel Kadai with heavy base.
- Cook on slow flame to avoid any veggie sticking to the base of the wok.
- Pumpkin and paneer both leave water. So there is no need to add any additional water in this recipe as this water helps them cook faster and make a semi-dry vegetable.
- Let veggies be little crunchy to have flavor of stir fry.
FAQ
Jalfrezi means “hot-fry.” It consists of a main ingredient such as paneer or vegetables, stir-fried and served in a thick spicy sauce that includes green chilly peppers. Common further ingredients include bell peppers, onions and tomatoes. Source: [1]
The main ingredients of Paneer Jalfrezi are Paneer, bell peppers, onion, garlic and tomatoes. I have also added carrots, broccoli and pumpkin.
This healthy recipe of Paneer Jalfrezi is of 165 kcal.
Detailed Recipe
- Gather all the vegetables. Wash them under tap. Chop them as desired. Jalfrezi is best served with crunchy and long not so thick striped cut veggies. For tomatoes, I prefer both chopped tomatoes and freshly grated tomato puree. Paneer chunks in large pieces are ideal for Jalfrezi. Feel Free to chop them as desired.
2. Take a heavy bottomed Kadai or wok. Add Ghee and let it heat. Add Cumin, garlic and green chilies. Once Jeera cracks, add onion and saute for 1-2 min on simmer.
3. Once onions are transparent, add capsicum, broccoli, pumpkin and carrot. Cover with lid and let the veggies cooked in steam for 3-5 min. Keep sauteing in between. Adding little salt at this step helps vegetables cook faster. Once veggies are done, add tomato both chopped and freshly grated. Cook on simmer and add spices and salt.
Pumpkin and tomatoes would leave water so no need to add any extra water.
4. Once tomatoes are cooked and make a semi dry gravy, add paneer chunks and cook for 1-2 min. Add Garm Masala and Amchur or lemon juice at the last. Cover it and let it sit for about 10 min before serving.
5. The easy and delish Paneer Jalfrezi is ready. Serve with paratha or rice.
Stories From Kitchen
As a kid, I have always loved paneer dishes. As I grew up, I realized that they are super easy to make and experiment with. Everyone in the family loves Paneer and I enjoy cooking it. The best thing is I learnt cooking post marriage. Sounds Late??
Yes, but I got to learn from the perfect person: my mother-in-law and it was easy peasy to cook thereafter!
If you make this recipe, share the image of it on our instagram account @veg.buffet or twitter account @vegbuffet
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Easy Paneer Jalfrezi
Equipment
- 1 Wok kadai heavy bottomed
Ingredients
- 200 gm Raw and Fresh paneer
- 1 small Broccoli
- 1 medium Carrot
- 100 gm Pumpkin Green skin
- 2 large Onions
- 1 medium tomato chopped
- 2 small tomatoes freshly grated
- 1 large capsicum
- 3-4 cloves garlic
- 1 small green chilly
- 2 tsp Red Chilly powder can adjust
- 1 small dried red chilly optional
- 1 tsp Turmeric powder
- 1 tsp Kasoori Methi dried fenugreek leaves
- 1 tsp Amchur or 1 tsp lemon juice
- 1 tsp Cumin Jeera
- 1 tsp Dhaniya Powder coriander powder
- 1.5 tbsp Desi Ghee May use any other vegetable oil
- salt as per taste
Instructions
- Gather all the vegetables. Wash them under tap. Chop them as desired. Jalfrezi is best served with crunchy and long not so thick striped cut veggies. For tomatoes, I prefer both chopped tomatoes and freshly grated tomato puree. Paneer chunks in large pieces are ideal for Jalfrezi. Feel Free to chop them as desired.
- Take a heavy bottomed Kadai or wok. Add Ghee and let it heat. Add Cumin, garlic and green chilies. Once Jeera cracks, add onion and saute for 1-2 min on simmer.
- 3. Once onions are transparent, add capsicum, broccoli, pumpkin and carrot. Cover with lid and let the veggies cooked in steam for 3-5 min. Keep sauteing in between. Adding little salt at this step helps vegetables cook faster. Once veggies are done, add tomato both chopped and freshly grated. Cook on simmer and add all the spices (except Garm masala and Amchur) and salt.Pumpkin and tomatoes would leave water so no need to add any extra water.
- 4. Once tomatoes are cooked and make a semi dry gravy, add paneer chunks and cook for 1-2 min. Add Kasoori Methi and Amchur or lemon juice at the last. Cover it and let it sit for about 10 min before serving.
- 5. The easy and delish Paneer Jalfrezi is ready. Serve with paratha or rice.
Notes
- Use a heavy bottomed Kadai to make any vegetable. Iron wok works best. I have used Steel Kadai with heavy base.
- Cook on slow flame to avoid any veggie sticking to the base of the wok.
- Pumpkin and paneer both leave water. So there is no need to add any additional water in this recipe as this water helps them cook faster and make a semi-dry vegetable.
- Let veggies be little crunchy to have flavor of stir fry. Adding little salt after onions are cooked, helped cook vegetables faster.
| Nutrition Facts | |
|---|---|
| Serving size: 1 bowl | |
| Servings: 5 | |
| Amount per serving | |
| Calories | 165 |
| % Daily Value* | |
| Total Fat 11.5g | 15% |
| Saturated Fat 1.8g | 9% |
| Cholesterol 5mg | 2% |
| Sodium 53mg | 2% |
| Total Carbohydrate 8.5g | 3% |
| Dietary Fiber 1.7g | 6% |
| Total Sugars 2.4g | |
| Protein 14.7g | |
| Vitamin D 0mcg | 0% |
| Calcium 34mg | 3% |
| Iron 1mg | 3% |
| Potassium 257mg | 5% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
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