Matar Paneer—tender green peas simmered in a luscious tomato-based gravy with soft cubes of paneer—is a beloved North Indian comfort food. Traditionally rich and buttery, it’s often reserved for indulgent meals. But what if we told you that you could enjoy a creamy, satisfying Matar Paneer that’s healthy, wholesome, and guilt-free?
This 6-step recipe balances flavour and nutrition, using simple ingredients, healthier cooking methods, and absolutely no non-vegetarian elements. Whether you’re making a weeknight dinner or a festive lunch, this version of Matar Paneer keeps the indulgence without the extra calories.
Why This Recipe Works (and Feels Guilt-Free)
- Uses less oil and no cream, yet remains velvety and rich.
- Incorporates cashew paste or low-fat yogurt for creaminess.
- Made with fresh peas and paneer, both good sources of protein.
- Keeps the dish light, balanced, and full of flavor—not grease.
- 100% vegetarian and gluten-free.
Let’s dive into the recipe!
Ingredients You’ll Need (Serves 3–4)
Base Gravy:
- Tomatoes – 3 medium, chopped
- Onions – 1 large, finely chopped
- Ginger – 1 tbsp, grated
- Garlic – 4–5 cloves, minced
- Green chili – 1 (optional), slit
Main:
- Green peas – 1 cup (fresh or frozen)
- Paneer – 200–250g, cut into cubes
- Cashews – 10–12, soaked in warm water (for creaminess)
- Low-fat yogurt – 2 tbsp (optional, for tang)
- Oil – 1.5 to 2 tbsp (or use ghee if preferred)
Spices:
- Cumin seeds – 1 tsp
- Turmeric – ½ tsp
- Coriander powder – 1 tsp
- Garam masala – ½ tsp
- Red chili powder – ½ tsp (adjust to taste)
- Salt – to taste
- Kasuri methi (dry fenugreek leaves) – 1 tsp, crushed (optional)
Garnish:
- Fresh coriander – a handful, chopped
- Lemon juice – for brightness
Step 1: Prep Paneer & Peas
Paneer Prep
- If using store-bought paneer, soak the cubes in hot water for 10–15 minutes to soften.
- If using homemade paneer, ensure it’s chilled and firm before cutting.
Optional: Lightly sauté paneer cubes in 1 tsp oil until golden. This adds texture and prevents breakage in gravy.
Peas Prep
- If using fresh peas, boil them in lightly salted water for 5–6 minutes until tender.
- If using frozen peas, soak them in hot water for 5 minutes, then drain.
Healthy Tip: Avoid overcooking peas—they should remain firm and bright green for best texture and nutrition.
Step 2: Make Cashew Paste (Your Cream Substitute)
To replace heavy cream, use cashews, which are high in healthy fats and give a creamy consistency without the heaviness.
- Soak 10–12 cashews in warm water for 15–20 minutes.
- Blend into a smooth paste using 1–2 tbsp water.
This paste will be used later to thicken the gravy naturally and add richness—without cholesterol or cream.
Alternative: Use 2 tbsp unsweetened, low-fat yogurt if you don’t have cashews or want a tangier taste.
Step 3: Prepare the Tomato-Onion Base
This is the heart of the dish, and making it right gives Matar Paneer its signature flavour.
- Heat 1.5 tbsp oil in a heavy-bottomed pan.
- Add 1 tsp cumin seeds and let them splutter.
- Add the chopped onions and sauté until golden brown (about 5–7 minutes).
- Add ginger, garlic, and green chili (if using). Cook for 1–2 minutes until the raw smell disappears.
- Add chopped tomatoes, a pinch of salt, and cook until they soften completely and the oil starts to separate (about 7–8 minutes).
Pro Tip: Cook tomatoes well to avoid raw flavour and create a sweeter, deeper gravy.
Step 4: Add Spices & Blend for Smooth Gravy
Once the tomatoes and onions are fully cooked:
- Add turmeric, red chili powder, coriander powder, and a bit of salt. Stir well.
- Cool the mixture slightly and blend it with the cashew paste until smooth.
This creates a silky, restaurant-style gravy without using any cream or butter.
Return the smooth gravy to the pan. Cook for 2–3 minutes on low heat, stirring gently.
Step 5: Add Peas, Paneer, and Simmer
Now the magic happens—bringing the curry together.
- Add the cooked green peas to the simmering gravy.
- Gently add paneer cubes and stir to coat.
- Add ½ cup water to adjust the consistency. Keep it semi-thick, not watery.
- Cover and simmer on low heat for 5–6 minutes.
The peas absorb the flavors, and the paneer softens in the spicy, creamy base.
Step 6: Final Touches & Guilt-Free Garnish
- Sprinkle garam masala and crushed kasuri methi.
- Add a splash of lemon juice or a spoon of low-fat yogurt to balance flavours.
- Stir gently and simmer for another 2 minutes.
Garnish with chopped coriander leaves before serving.
Optional Extras: Top with a few sautéed cashews or a swirl of plant-based cream if you’re feeling fancy.
How To Serve Matar Paneer Without Guilt
This guilt-free version pairs well with both light and hearty accompaniments:
With Breads:
- Whole wheat chapati or phulka
- Multigrain paratha
- Millet rotis (ragi or jowar)
With Rice:
- Brown basmati rice
- Jeera rice (cumin rice)
- Quinoa (for a protein boost)
Side Add-ons:
- Cucumber raita or boondi raita (for cooling effect)
- Fresh salad (cucumber, carrot, onion, lemon)
- Roasted papad or a small pickle (for crunch or spice)
Nutritional Benefits (Per Serving Estimate)
| Nutrient | Approx Value |
|---|---|
| Calories | 280–320 kcal |
| Protein | 12–14g |
| Fiber | 5–6g |
| Healthy Fats | 10–12g |
| Calcium | High (from paneer) |
| Iron & Folate | Moderate (from peas & spices) |
Low in saturated fats
No cream, no butter
High in protein & calcium
Gluten-free, vegetarian
Tips to Make It Even Healthier
- Use low-fat paneer or homemade tofu to cut calories.
- Add spinach puree for extra greens and nutrients.
- Use air-fried paneer cubes instead of pan-frying.
- Cut back on salt by adding lemon or amchur (dried mango powder) for flavour.
- Make in a non-stick or ceramic pan to reduce oil usage.
Quick Recap: 6-Step Creamy Matar Paneer (Without Guilt)
| Step | What You’ll Do |
|---|---|
| 1 | Prep paneer and peas |
| 2 | Make healthy cashew paste |
| 3 | Sauté onion-tomato base |
| 4 | Blend gravy with cashews |
| 5 | Add peas and paneer, simmer |
| 6 | Add final spices, lemon, and garnish |
Final Thoughts
Eating healthy doesn’t mean giving up on flavor or comfort. With this 6-step recipe, you can enjoy your favourite Matar Paneer—creamy, rich, and satisfying—without worrying about excessive fat, cream, or guilt.
It’s a great choice for:
- Quick dinners
- Family lunches
- Meal prep
- Potlucks or special occasions
So next time you crave something cozy and Indian, skip the takeout and try this homemade, lighter version instead. Trust us—your tastebuds and your body will thank you.