Paneer jalfrezi with brown rice in a lunch box

Paneer jalfrezi with cumin rice

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(6 ratings)

Prep: 20 mins Cook: 30 mins


Serves 4

Spice up your week with this satisfying, healthy, low-calorie veggie curry. It provides calcium, iron, vitamin C and fibre, along with three of your 5-a-day

Nutrition and extra info

  • Healthy
  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal483
  • fat13g
  • saturates6g
  • carbs68g
  • sugars14g
  • fibre8g
  • protein19g
  • salt0.2g
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  • 2 tsp cold-pressed rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 large and 1 medium onion, large one finely chopped and medium one cut into wedges



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

  • 2 large garlic cloves, chopped
  • 50g ginger, peeled and shredded



    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 2 tsp ground coriander
  • 2 tsp cumin seeds
  • 400g can chopped tomatoes
  • 1 tbsp vegetable bouillon powder
  • 135g paneer, chopped
  • 2 large peppers, seeded and chopped
  • 1 red or green chilli, deseeded and sliced
  • 25g coriander, chopped

For the rice

  • 260g brown basmati rice
  • 1 tsp cumin seeds


  1. Heat 1 tsp oil a large non-stick frying pan and fry the chopped onions, garlic and half the ginger for 5 mins until softened. Add the ground coriander and cumin seeds and cook for 1 min more, then tip in the tomatoes, half a can of water and the bouillon. Blitz everything together with a stick blender until very smooth, then bring to a simmer. Cover and cook for 15 mins.

  2. Meanwhile, cook the rice and cumin seeds in a pan of boiling water for 25 mins, or until tender.

  3. Heat the remaining oil in a non-stick wok and fry the paneer until lightly coloured. Remove from the pan and set aside. Add the peppers, onion wedges and chilli to the pan and stir-fry until the veg is tender, but still retains some bite. Mix the stir-fried veg and paneer into the sauce with the chopped coriander, then serve with the rice. If you're following our Healthy Diet Plan, eat two portions of the curry and rice, then chill the rest for another day. Will keep for up to three days, covered, in the fridge. To serve on the second night, reheat the leftover portions in the microwave until piping hot.

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Comments, questions and tips

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14th Jun, 2020
Really enjoyed this. Didn’t bother with cumin seeds in rice. Put in a whole packet of paneer though - 225g for four portions! Will be having again.
1st Jun, 2020
I found this a bit disappointing. Compared to the meat version (we’re not vegetarian just eat veggie often so I switched between the diet plans) I found this a bit stingy on portion size - 600g lamb replaced with 135g paneer? I realise paneer is higher in fat but we felt it needed something else to be substantial enough. The cumin in the rice couldn’t be tasted at all.
31st May, 2020
Very tasty. Although the recipe calls for 50g of ginger, half is used in the sauce mix, but it doesn’t mention what to do with the rest of the ginger - I used it with the stir fry veg at the end.
30th May, 2020
Delicious. The combination of flavours are amazing and I found it easy to put together. Didn't have fresh chillies so used chilli flakes and it was still tasty.
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