History Of (Peas) Matar Paneer 

The rich culinary legacy of the Indian subcontinent is visible in the history of Matar Paneer, an iconic dish in Indian cuisine. Although the precise origins of Matar Paneer are unknown, it most likely originated as the combination of two common ingredients: matar (peas) and paneer (Indian cottage cheese). Indian cuisine has used paneer, a flexible dairy product created by separating the whey and clotting milk, for generations. Dairy products were important both culturally and nutritionally in ancient India, where it all began. Matar, also known as green peas, are a common component in Indian cookery and have been grown throughout the Indian subcontinent since ancient times. Regional culinary customs and cultural influences probably contributed to the evolution of the paneer and matar combo in a rich, delicious sauce over time. Today, matar paneer is a popular dish in India and beyond, with regional cuisines being reflected in the variations in spices, cooking methods, and extra ingredients. The delectable combination of creamy paneer, sweet peas, and aromatic spices in matar paneer captivates people’s palates worldwide, making it a popular dish in Indian restaurants all over the world. Its fame goes beyond the boundaries of India.

Matar (Peas) Paneer Recipe

Introduction

To make a wonderful Matar Paneer Masala, mix together creamy tomato gravy, soft paneer (Indian cottage cheese), and bright green peas with aromatic spices. Here’s a comprehensive recipe to help you prepare this delicious dish.

Check out other recipe in my website Butter Chicken | Murgh Makhani Recipe

Ingredients:

Paneer (Cottage Cheese): 250 grams, cut into cubes

Green Peas: 1 cup, fresh or frozen

Onions: 2 large, finely chopped

Tomatoes: 3 large, finely chopped or pureed

Green Chilies: 2, slit lengthwise

Ginger: 1-inch piece, grated

Garlic: 4-5 cloves, minced

Cumin Powder: 1 teaspoon

Turmeric Powder: 1 teaspoon

Red Chili Powder: 1 teaspoon

Coriander Powder: 1 teaspoon

Garam Masala Powder: 1/2 teaspoon

Kasuri Methi (Dried Fenugreek Leaves): 1 tablespoon, crushed

Fresh Cream: 1/2 cup (optional)

Oil or Ghee (Clarified Butter): 2-3 tablespoons

2-3 green Cardamoms

1 black Cardamoms

1-2 cinnamon stick

1-2 bay leaves

4-5 black peppercorns

Salt: to taste

Fresh Coriander Leaves: for garnish

 Instructions:

Reparation of Paneer:

Cut the paneer into cubes to start. Soak the paneer cubes in warm water for 15 to 20 minutes to keep them soft. In a pan, heat the oil add paneer till its fry. When you see that the texture has turned brown, take it off .

Cook ingredients

Chop the onions small and cook them until they become golden brown.

Add the minced garlic and grated ginger, and cook for one minute, Next, add the chopped green chilies, minced garlic, and grated ginger, and cook until aromatic. add the tomato puree and continue cooking.

 

Making all ingredient Paste:

Using a blender or food processor, crush all well cook ingredient (Onions, tomato, garlic, ginger and chilly). The gravy will get creamier thick to this paste.

Cooking Aromatics:

Add green Cardamoms, black Cardamoms, cinnamon stick, bay leaves, black peppercorns to heated oil in a pan  for 2-3 minutes after well cook aroma will come. 

 

Spice Infusion:

Mix all Spices red chilly powder, turmeric powder, cumin powder, coriander powder and salt, varying the amounts to suit your taste. To uniformly distribute the spices throughout the dish, give it a good mix.

Making the Gravy:

All cooked spices mix with ingredient paste.  Cook the ingredient paste in the pan for a few minutes, or until it becomes somewhat thick. Keep rolling once the oil separates from the paste.

Creamy Touch (Optional):
At this point, you can add fresh cream for a deeper texture. The cream adds a silky smoothness to the gravy when you gently whisk it in.

Add the green peas

Include the green peas in the masala mixture. To speed up the cooking process, you can wash the raw peas before using them. Add a small amount of water, seal the pan, and let the peas cook for five to seven minutes, mixing now and again, to ensure they don’t stick.

Presenting Paneer:
After draining, add the paneer cubes that have been soaked. To ensure just dispersion of the aromatic masala, gently mix it into the paneer.

 

Simmering to Perfection:
Simmer the Matar Paneer Masala for a further five to seven minutes on low heat to allow the gravy to thicken and the flavours to combine. Add kasuri methi and garam masala for better test.

Serving and Garnishing:
After removing the heat source, add some freshly cut coriander leaves to the dish. For a filling supper, serve hot Matar Paneer Masala with rice, naan, or roti.

Taste and Seasoning:
Over the dish, sprinkle crushed kasuri methi and garam masala powder. Adjust the salt to your personal taste.

Expert Tips

A traditional North Indian meal called matar paneer consists of sautéed green peas, or matar, and Indian cottage cheese, or paneer, in a flavorful stew with a strong tomato basis. Here are some professional cooking tips to help you make a tasty and genuine Matar Paneer:

Paneer Preparation

Fresh Paneer: Use fresh, high-quality paneer whenever possible. For optimal texture and flavour, try making your own paneer at home if at all possible.

Frying Paneer: The paneer cubes should be gently fried in oil or ghee till golden brown. This improves the flavour and helps to firm up the paneer. To keep the fried paneer soft, you can optionally soak it in warm water for ten to fifteen minutes.

Avoid Overcooking: To avoid the paneer turning tough and chewy, add it to the sauce at the end of cooking.

Peas (Matar)

Fresh or Frozen: For optimal flavour, use fresh green peas throughout their season. Frozen peas are a handy substitute that works nicely.

Cooking Peas: To soften fresh peas, simply blanch them in boiling water. You may just add frozen peas to the gravy.

Gravy Preparation

Base Ingredients: Onions, tomatoes, ginger, garlic, and green chilies are frequently added to the gravy.

Onion Paste: Grind the onions into a paste for a smooth gravy. To get a deep flavour, cook the onion paste until it turns golden brown.
Tomato Blend: For a more vibrant flavour, use fresh tomatoes and purée them. Make sure the tomatoes in the can are of high quality if you use them.

Cashew Paste: To give the gravy a creamy texture and mild nut flavour, blend soaked cashews into a paste and throw it in.

Spices

Whole Spices: To begin, use entire spices such as cloves, bay leaves, and cumin seeds. Simmer them in oil or ghee until their fragrance wafts and they sizzle.
Ground Spices: For a well-balanced spice profile, use a pinch of asafoetida (hing), garam masala, red chilli powder, turmeric, and coriander powder.
Fresh Herbs: For a final touch of freshness, finely chop the cilantro (coriander) leaves.

Cooking Process

Cooking: Add the ginger-garlic paste and cook until the raw scent is gone after cooking the onion paste till it turns golden brown.

Cooking Tomatoes: When the masala separates from the oil, add the tomato purée and continue cooking. This is an essential stage in creating flavour depth.
Simmering: Add the peas and simmer until they are cooked after the gravy base is done. A veggie broth or water can be added to get the right consistency.

Final Touches

Cream: Just before serving, add a tablespoon of yoghurt or a splash of heavy cream for a fuller flavour.
Garam Masala: To retain its flavour and aroma, add the garam masala towards the end of cooking.

Balancing Flavors: To achieve the ideal balance of flavours, adjust the salt, sugar (or a small amount of honey), and acidity (lemon juice or a dash of vinegar).

Serving

Recommendations: Serve heated matar paneer with rice dishes like jeera rice or simple basmati rice, or with Indian bread like naan, roti, or paratha.
Garnishing: For a visually appealing presentation, add some fresh cilantro and a drizzle of cream.

Troubleshooting
Thin Gravy: Simmer the gravy uncovered for a longer time to thicken it if it’s too thin. As an alternative, you might add a little extra cashew paste or a cornflour and water mixture.
Thick Gravy: To get the right consistency, thin off any excess gravy by adding some water, milk, or cream.
Overcooked Paneer: Just before serving, add the paneer cubes and allow them to reheat in the hot gravy for a few minutes to prevent overcooking.
You can make a tasty and authentic Matar Paneer that embodies the essence of this popular Indian meal by using these professional recommendations. Have fun while you cook.

 

Benefits Of Matar Paneer

A popular North Indian meal called matar paneer is made with green peas, or matar, and paneer, or Indian cottage cheese, combined in a sauce made with spices and tomatoes. This tasty vegetarian treat is also loaded with a host of nutritional advantages. In this article, we will discuss the many benefits of eating matar paneer, including its health, cultural, and nutritional advantages.

Nutritional Benefits

High-Quality Protein

The main component of Matar Paneer, paneer, is a rich source of premium protein. Protein is vital to the body because it aids in tissue growth and repair, hormone and enzyme synthesis, and immune system support. Since paneer contains all the essential amino acids required for good health, it’s a great meat substitute for vegetarians.

Rich in Essential Nutrients

Matar Paneer is a great source of important minerals and vitamins. Calcium is essential for healthy bones and teeth, and paneer is a great source of it. It also has phosphorus, which improves bone health by combining with calcium in a synergistic way. Iron, potassium, and vitamins A, C, and K are all abundantly found in green peas. Vitamin K is essential for blood clotting and bone metabolism, vitamin C strengthens the immune system, and vitamin A promotes skin and vision health. Haemoglobin, which carries oxygen throughout the blood, is made of iron, and potassium controls muscle contractions and fluid balance.

Healthy Fats

Although Matar Paneer has a moderate fat content, it’s vital to remember that the body needs a moderate quantity of fat. Saturated and unsaturated fats are both present in paneer. When used sparingly, saturated fats can be an effective energy source. Furthermore, because they lower harmful cholesterol levels, unsaturated fats—particularly the mono- and polyunsaturated fats found in paneer—are good for the heart.

Dietary Fiber

Dietary fibre facilitates digestion and helps ward off constipation, and green peas are a fantastic source of it. In addition to helping to control blood sugar levels, fibre also helps people feel fuller, which helps with weight management. A high-fiber diet has been linked to a decreased risk of chronic illnesses like diabetes, heart disease, and several forms of cancer.

Health Benefits

Supports Bone Health

Because paneer contains a lot of calcium, Matar Paneer is a great option for people who want to build stronger bones. All throughout life, adequate calcium intake is crucial, but it’s especially important for developing children, expectant mothers, and elderly people who run the risk of osteoporosis. Further supporting bone health is phosphorus, which is also present in paneer. It improves the body’s capacity to absorb calcium.

Boosts Immune Function

Several nutrients included in matar paneer help to support immunological function. Tomatoes and peas include vitamin C, which improves the development and performance of white blood cells, which are essential for battling illnesses. Furthermore, green peas include antioxidants that aid in lowering inflammation and oxidative stress, two conditions that might impair immunity.

Enhances Heart Health

The heart health benefits from the fibre in green peas and the unsaturated fats in paneer. These elements support the reduction of cholesterol levels (LDL) and elevation of high-density lipoproteins (HDL). Furthermore, by opposing the effects of sodium, potassium in peas helps control blood pressure and lowers the risk of cardiovascular illnesses.

Helps in Controlling Weight

The protein and fibre content of matar paneer can help in weight management. Lean muscle mass is aided by protein, and this can raise metabolic rate and encourage fat reduction. Conversely, fibre gives your diet more substance, which prolongs feelings of fullness and lowers your total caloric consumption.

Cultural and Culinary Benefits

Versatility

Because of its great adaptability, matar paneer can be made to fit a wide range of dietary requirements and tastes. You can use less oil and omit the cream to keep it lighter or add cream to make it richer. The recipe is versatile for meals because it may be served with naan, roti, or rice as an accompaniment.

Cultural Significance

Matar Paneer is more than simply a meal; it’s a symbol of North Indian food culture. Making and consuming this dish can help you establish a connection with Indian customs and culture. It is a dish that promotes community and draws people together because it is frequently made for festivals, get-togethers with family, and special occasions.

Conclusion

A dish that is high in nutrients and improves health, matar paneer has several advantages. This dish adds a healthy dose of protein and important nutrients to any diet, while also promoting heart and bone health. Because of its adaptability and cultural significance, matar paneer is a beloved dish in Indian cuisine and other cuisines. Matar Paneer is a great option whether you want to eat more nutritious food, control your weight, or just have a tasty and filling dinner.

***  Benefits of  Matar Paneer, Source of information “thehealthsite“&”milkymist“

 

 

Nutrition Value

Here’s an approximation of the nutritional values for a serving of Matar Paneer:

Serving Size: 1 cup (approximately 200 grams)

Calories: 250-300 kcal

Protein: 10-15 grams

Fat: 15-20 grams

Saturated Fat: 4-8 grams

Unsaturated Fat: 6-12 grams

Carbohydrates: 15-20 grams

Fiber: 4-6 grams

Sugar: 4-6 grams

Sodium: 500-800 mg

Potassium: 400-600 mg

Vitamin A: 20-30% of the Recommended Daily Allowance (RDA)

Vitamin C: 30-40% of the RDA

Calcium: 15-20% of the RDA

Iron: 10-15% of the RDA

The precise recipe, the quantity of paneer used, and any other components like milk or butter might all affect these approximate figures. Because it’s an excellent amount of protein, vitamins (especially A and C), minerals (including calcium and iron), and dietary fibre from the peas, matar paneer is widely regarded as a healthful dish. However, the cooking technique and any extra ingredients added to the recipe could affect how nutritious the dish is.