Paneer in herb tomato sauce

Indulge in the delicious taste of paneer in herb tomato sauce, a delicious alternative to the high-calorie tikka masala. This recipe offers a healthier option while still delivering the rich and aromatic flavors you love. Juicy pieces of paneer, perfectly cooked in a delicious tomato sauce with fragrant herbs. This dish guarantees a satisfying dining experience without hurting your waistline. Immerse yourself in the harmonious spice mixture and enjoy a treat without a guilty conscience. It’s time to enjoy the flavors without worrying about the calories!


  • ½ tsp cumin seeds
  • 1 green chili pepper, chopped and deseeded
  • 3cm piece of fresh ginger root, peeled and chopped
  • 150g cup of Greek yogurt
  • 1 teaspoon light muscovado sugar
  • ½ tsp garam masala
  • 2 tbsp chopped fresh coriander leaves and stems
  • Juice of half a lime
  • 3 tbsp tomato paste
  • 250g frozen peas
  • 227g package paneer, cut into 1cm cubes
  • 2-3 firm red tomatoes, cut into wedges
  • a handful of roasted cashews, chopped, to serve

Preparation steps

  1. Toast the cumin seeds in a heavy skillet until darkened – about 30 seconds.
  2. Roughly crush the roasted cumin seeds with a rolling pin.
  3. Place the crushed cumin seeds in a blender.
  4. Add the chilli, ginger, yoghurt, sugar, garam masala, coriander, lime juice, tomato puree and 200 ml water to the blender.
  5. Blend the mixture until smooth.
  6. Pour the sauce into a pot.
  7. Cook the sauce in the pot for 5 minutes, stirring frequently.
  8. Add the peas to the pot.
  9. Simmer the sauce with the peas for 3-5 minutes, or until the peas are almost cooked.
  10. Add paneer and tomato to the pot.
  11. Heat the sauce with paneer and tomato for 2-3 minutes.
  12. Sprinkle the dish with cashew nuts.

Nutritional Information

607 38g 23g 24g 3g 8g 44g 3.26g

Equipment and tools

For this recipe you will need the following equipment and tools:

  • cutting board
  • Knife
  • frying pan
  • wooden spoon
  • tablespoon
  • measuring spoon

Allergen information

This recipe contains the following allergens:

  • Dairy – This recipe uses Greek yogurt and paneer.
  • Nuts – Cashews are used as a garnish.

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving.

Health Benefits of Paneer in Herb Tomato Sauce

Health Benefits of Paneer in Herb Tomato Sauce

Paneer in herb tomato sauce is a delicious and nutritious dish that offers several health benefits. This recipe combines the goodness of paneer, a popular Indian cheese, with a flavorful sauce made from tomatoes and various herbs and spices.

1. Good source of protein

Paneer is a rich source of protein that is essential for the growth and repair of tissues in the body. It offers a vegetarian alternative for those who do not consume meat or other animal products. The protein content in paneer helps in building and maintaining muscle and helps in weight control.

2. Supports bone health

The Greek yogurt used in this recipe is another excellent source of protein and calcium, essential for maintaining healthy bones and teeth. Additionally, paneer contains phosphorus, which along with calcium increases bone strength and density.

3. Promotes digestive health

The combination of cumin, ginger and coriander in the herb tomato sauce promotes digestion. Cumin seeds are known for their digestive properties and can help relieve indigestion and bloating. Ginger has been used for centuries to soothe the stomach and relieve indigestion. Cilantro is rich in antioxidants that can contribute to a healthy digestive system.

4. Rich in vitamins and minerals

Paneer is a great source of several important vitamins and minerals, including vitamin A, vitamin B12, calcium and phosphorus. These nutrients play a crucial role in maintaining overall health and well-being. Tomatoes used in the sauce are rich in vitamin C, which supports immune function and collagen production.

5. Antioxidant Benefits

The herb tomato sauce contains coriander, known for its powerful antioxidant properties. Antioxidants help protect the body from free radicals, harmful compounds that can lead to oxidative stress and cell damage.

Overall, this Paneer in Herb Tomato Sauce recipe is a wonderfully healthy dish that offers a good balance of proteins, vitamins, minerals and antioxidants. Enjoy the flavors and reap the benefits!

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