Cauliflower, paneer & pea curry

Cauliflower, paneer & pea curry

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(80 ratings)

Prep: 10 mins Cook: 45 mins


Serves 4
Ready in less than an hour, this easy, vegetarian curry recipe made with pan-fried Indian cheese and vegetables is also cheap to prepare

Nutrition and extra info

  • Freezable
  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal321
  • fat14g
  • saturates4g
  • carbs21g
  • sugars15g
  • fibre9g
  • protein23g
  • salt0.4g
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  • 2 tbsp sunflower oil
    Sunflower oil

    Sunflower oil

    A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

  • 225g pack paneer, cut into cubes
  • 1 head of cauliflower, broken into small florets



    A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower…

  • 2 onions, thickly sliced



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 garlic cloves, crushed
  • 2 heaped tbsp tikka masala paste
  • 500g carton passata
  • 200g frozen peas
  • small pack coriander, roughly chopped
  • basmati rice or naan breads, to serve
  • raita or your favourite chutney, to serve


  1. Heat 1 tbsp of oil in a large non-stick frying pan, add the paneer and fry gently until crisp. Remove with a slotted spoon and set aside. Add the remaining oil and the cauliflower to the pan, and cook for 10 mins until browned. Add the onions, and a little more oil if needed, and cook for a further 5 mins until softened. Stir in the garlic and curry paste, then pour in the passata and 250ml water, and season. Bring to a simmer, then cover and cook for 18-20 mins or until the cauliflower is just tender.

  2. Add the frozen peas and crispy paneer to the pan and cook for a further 5 mins. Stir through most of the coriander and garnish with the rest. Serve with basmati rice or naan bread, raita or your favourite chutney.

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Comments, questions and tips

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28th Sep, 2019
Tasty recipe! In line with other reviews, chop the cauliflower up fairly small. I used rogan josh paste pot as it was all I had but would probably make my own like the other reviewer next time. Anyone who says you can’t make inexpensive healthy meals quickly should try this.
12th Sep, 2019
Love this meal, chop the paneer in large chunks as it can dry out if cut too small. We also sometimes try other curry pastes.
caitlin orchard's picture
caitlin orchard
8th Aug, 2019
This recipe is amazing made my own masala paste with Jamie Oliver's recipe as the store bought ones are really greasy and added 4 tbsp instead of 2, will be making again in the future
Racket's picture
13th Jun, 2019
So good ... I impressed with how tasty this dish is
Frantic Flapjack
19th Feb, 2019
Top curry. I didn't change a thing. Just be careful when frying the cauliflower as it tends to catch if you stop stirring it.
5th Feb, 2019
Very satisfying and filling! I used four heaped tbsp of tikka masala paste to spice things up a bit.
Craig Wilkinson's picture
Craig Wilkinson
8th Jan, 2019
Delicious and really filling. Served one portion with a wholemeal pitta and some soured cream and full full full! Easily substitute paneer with tofu or chicken for a lower fat version.
8th Jan, 2019
I really didn’t have any great expectations of this recipe but wanted something low cal. I halved the ingredients except the cheese (didn’t want to waste half a pack) and also used korma paste as that was all I had in. The end result was really delicious. I made sure that I made the cauliflower florets quite small after reading the reviews about needing to cook for longer, also used a little less water. Will definitely make again.
Michael Villanti's picture
Michael Villanti
17th Jul, 2018
I've made this twice now, halving it both times to match the half quantity of paneer I get from not throwing out a litre of milk. Yum. I get 5 smaller serves from the halved recipe, which are actually large enough. I freeze four portions.I do add two chillies though because I like the heat,
15th Mar, 2018
Really enjoyed this however you do need to cook the cauliflower for longer i found and also add more seasoning as the first time i made it it was quite insipid. Overall lovely though!


18th Aug, 2019
does the nutritional information, the calories specifically, include the rice or nan or is it the curry only? Thank-you
goodfoodteam's picture
20th Aug, 2019
Our nutritional information does not include ingredients listed as 'to serve' or 'optional' so in this case the rice or naan and raita or chutney are not included.
19th Jan, 2019
Can I freeze this?
goodfoodteam's picture
21st Jan, 2019
Thanks for your question. Yes, you can freeze this. All our freezable recipes are marked with a blue star above the nutritional information.
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