How To Make Healthy Paneer Jalfrezi?

Himani Bhandari

Himani Bhandari
Aug 2023

2 min read
Paneer Jalfrezi

Cooking Time

30 minutes

Total Time

40 minutes

  • 250 grams of paneer, cut into cubes
  • 1 onion, thinly sliced
  • 1 bell pepper (capsicum), thinly sliced
  • 1 tomato, chopped
  • 1/2 cup green peas (fresh or frozen)
  • 2-3 cloves garlic, minced
  • 1-inch piece of ginger, minced
  • 2 green chilies, finely chopped (adjust to your spice preference)
  • 1 teaspoon cumin seeds
  • 1 teaspoon turmeric powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon red chili powder (adjust to taste)
  • 1/2 teaspoon garam masala
  • 1 tablespoon tomato paste or tomato ketchup
  • Salt to taste
  • 2 tablespoons olive oil
  • Fresh coriander leaves for garnish
  • Paneer Jalfrezi, a vibrant Indian dish, combines paneer and colorful vegetables with aromatic spices for a healthy and flavorful meal. Rich in protein, low in oil, and packed with nutrients, it’s a wholesome choice. Whether for vegetarians, those aiming for a nutritious diet, or weight management, it is a delicious embodiment of both taste and health in Indian cuisine.

    CTA ImageCTA Image

    How To Make Paneer Jalfrezi At Home?

    Here is an easy healthy Paneer jalfrezi recipe with easy instruction to make this healthy recipe.

    1. Start by putting the paneer cubes in warm water to make them soft.
    2. Get a skillet and heat it on medium flame. Now add cumin seeds and wait for the seeds to make a crackling sound. Then add the chopped ginger, garlic, and green chilies. Cook for about 1 minute until they smell good.
    3. Now, add the sliced onions and cook them until they turn kind of see through.
    4. Later add red chili powder, cumin, coriander, turmeric, and salt to the onion and mix them well.
    5. Put the sliced bell pepper and tomatoes and cook until they turn soft.
    6. Now add the paneer cubes and peas to the skillet and mix everything gently with a spoon.
    7. Add ketchup or tomato paste to the pan. (This gives a little tangy taste and moisture). Stir it nicely.
    8. Finally, add garam masala. Turn down the heat to low, cover the pan, and let the dish cook gently for 5-7 minutes. This helps the flavors mix together and the paneer to soak in the spices.

    Tudum! Your Paneer Jalfrezi Is Ready To Serve!


    • You can also add a little water if you’d like a saucier consistency.
    • Present the dish hot alongside steaming rice, naan, Amritsari kulcha, or roti, and garnish with fresh coriander leaves. As an added taste enhancer, you may also drizzle some lemon juice on top.

    Health Benefits Of Paneer Jalfrezi 

    Here are some benefits which you can get by including this amazing paneer jalfrezi recipe in your weight loss diet chart.

    • As a high-protein food that promotes muscle growth and repair, paneer is a good choice for anybody trying to gain and keep lean muscle mass.
    • The dish’s vibrant veggies, which include bell peppers, tomatoes, and green peas, provide important vitamins, minerals, and nutritional fiber.
    • Spices like cumin and ginger, which are used in Paneer Jalfrezi, help with digestion, lessen bloating, and generally improve gut health.
    • Consumed in moderation, paneer can aid in appetite control and is low in carbs, making it a good complement to a diet aimed at weight loss.
    • A good source of calcium, which is necessary for healthy bones and teeth, is paneer.
    • When eaten in moderation, paneer jalfrezi is a good choice for those with diabetes since it contains both protein and fiber that can help regulate blood sugar levels.

    Nutritional Value

    Here is the approximate nutritional value of this healthy Paneer jalfrezi recipe for weight loss and the Paneer jalfrezi recipe ingredients we have included. These values are based on the ingredients and quantity we have used.

    NutrientsValues (100 g)
    Calories180-220 Kcal
    Protein8-10 g
    Fiber3-4 g
    Carbohydrates9-10 g
    Fat8-11 g

    Fun Fact

    Do you know Jeera water can help in improving your digestion and many more things? To know more click here.

    Transformation Story

    Take a look at the inspirational weight-loss journey. Check out the weight-loss metamorphosis of a young couple. Look how they worked together to make it happen. Differing regimens, dietary practices, and eating styles

    Frequently Asked Questions

    Can Paneer Jalfrezi Be Added To A Diet Plan For Losing Weight?

    Yes, Paneer Jalfrezi can be part of a weight loss diet when consumed in moderation due to its protein and vegetable content. Also healthy Paneer jalfrezi recipe for weight loss can be beneficial if you watch portion sizes and use minimal oil for a balanced approach.

    Is Paneer Jalfrezi Suitable For Vegetarians And Vegans?

    Since paneer (cottage cheese) and veggies are included, paneer jalfrezi is a vegetarian dish that is appropriate. It’s not vegan-friendly, though, as it usually contains paneer that is made from dairy and may demand the heating of ghee or butter.

    How To Adjust Paneer Jalfrezi’s Spice Level?

    To make Paneer Jalfrezi spicier, increase red chili or add hot sauce. For milder taste, reduce chili and increase yogurt or coconut milk. Adjust to suit your preference while maintaining a balance of flavors.

    Can I Use Tofu Instead Of Paneer For A Healthier Option?

    Sure, you can make Paneer Jalfrezi a healthier alternative by using tofu instead of paneer. Tofu is a good dose of plant-based protein and has fewer calories and saturated fat. Just make sure the tofu is pressed and drained before adding it to the recipe so it can properly absorb the flavors.

    CTA ImageCTA Image

    Other Recipes

    Contact Us Today

    We know planning a meal is hectic and complicated, boring, and confusing, hence you need to consult a professional. But professionals should be such, who keep in mind your cravings and your goal together. So, contact us today and gives us a chance to prove to you that weight loss is possible no matter what and that this journey can never be dull.


    This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

    No Thoughts on How To Make Healthy Paneer Jalfrezi?

    Leave A Comment

    The first step to a healthier you starts here. Talk to our experts now

    Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter