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Sauteed Paneer Recipe

recipes Feb 18, 2021
sauted paneer vegetarian protein


Sautéed Paneer


EVERYONE LOVES THIS DISH (even meat eaters)!  It's savory, salty, oily and deeply satisfying. It's an excellent vegetarian protein source to build healthy tissues. Most vegetarians may not realize it's not just our muscles which need adequate protein. In fact, most of our bodily tissues aside from blood and fat are built up by our daily protein intake. Protein is the main building block of our muscles, bones, skin, organs, and nails to name a few structures.  It also helps us to fight off bacterial and viral infections. Proteins form antibodies to fight off infection. Many of the body's complex actions also require protein. Signs of low protein include low immunity, low energy, weakness and cravings for sweet (especially if you're a vegetarian). Don't skimp on your protein, especially if your immunity is challenged or you've been under stress, lack of sleep, traveling, or your appetite is just ravenous. Protein will give your digestive fire something serious to munch on and keep it busy.


  • Whenever possible, use one block of homemade paneer (see below downloadable recipe for details on how to make your own paneer) in the meantime, you may be able to find some at your local grocer in a pinch.
  • Chop 1 block of paneer into bite-sized cubes
  • Add a few Tbs ghee in a medium frying pan on medium high heat
  • Add:
  • 1 Tbs cumin seeds
  • ½ tsp turmeric - helps to digest protein
  • 1 tsp coriander
  • 1 tsp garam masala or Mum’s Super Spice mix
  • can add other favorite spices as desired (ie fresh ginger, sesame seeds, kolunji seeds, garnish with cilantro, etc)
  • Sauté paneer in spices and ghee 1-2 minutes until aromatic and delightful
  • Add cubed paneer and coat with oil and spices
  • Saute for 2-5 minutes until golden brown here and there or to your taste
  • Remove from heat
  • Add ½ tsp salt or to taste
  • Optional Garnish: squeeze of fresh lime and few springs of fresh cilantro



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