Paneer with broccoli & sesame
Serve this vegetarian dish made with Indian cheese, paneer, as part of a curry night or with rice as a midweek supper
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Vegetarian
- Trim the broccoli and boil or steam for 5-6 mins until tender but firm to the bite. Drain and cool under cold running water. Heat the oil in a wok or large frying pan, then add the asafoetida, cumin seeds, sesame seeds, chilli, mustard seeds and the curry leaves. Cook for 1 min until fragrant, then add the onion and cook another 2 mins.
- Throw in the paneer, ginger and garlic, and season. Cook on a medium heat for 4-5 mins until the paneer turns golden. Add the broccoli and mix through the paneer and spices, then add lemon juice, mace and twist of pepper.
Indian ingredients
Curry leaves can be bought fresh from Indian shops, or dried from some supermarkets. They freeze very well. Asafoetida is a pungent powdered spice used in Indian cooking. It has a very powerful onion flavour so should always be used sparingly.
PER SERVING
195 kcalories, protein 11g, carbohydrate 5g, fat 14 g, saturated fat 6g, fibre 3g, sugar 3g, salt 1.3 g
Recipe from Good Food magazine, February 2011.
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http://www.bbcgoodfood.com/recipes/1108642/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Vegetarian
Ingredients
- 200g sprouting broccoli
- 1 tbsp vegetable oil
- pinch asafoetida
- 1 tsp cumin seeds
- 1 tbsp sesame seeds
- 1 large green chilli , finely chopped
- ½ tsp brown mustard seeds
- 6 curry leaves
- 1 medium onion , sliced
- 140g paneer cheese, cut into strips
- 1 tbsp grated ginger
- 2 garlic cloves , crushed
- 1 tsp lemon juice
- ½ tsp ground mace
PER SERVING
195 kcalories, protein 11g, carbohydrate 5g, fat 14 g, saturated fat 6g, fibre 3g, sugar 3g, salt 1.3 g
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