Edu Logo
0

PANEER & SPINACH STIR-FRY

Healthy And Delicious
Home / Recipe / PANEER & SPINACH STIR-FRY

A vibrant Indian-inspired stir-fry combining golden pan-fried paneer with fresh spinach, warming spices, and a light tomato base. High in protein, naturally low in carbohydrates, and on the table in 20 minutes. A genuinely satisfying plant-based meal that proves healthy eating never has to be boring.

Calories: 380 | Protein: 22g | Carbs: 14g | Fat: 24g

Serves: 2  |
   Cook Time: 20 minutes
Ingredients
  • 250g paneer, cut into 2cm cubes
  • 200g fresh spinach
  • 1 large onion, finely diced
  • 3 garlic cloves, minced
  • 1 teaspoon fresh ginger, grated
  • 400g tin chopped tomatoes
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • ½ teaspoon turmeric
  • ½ teaspoon chilli flakes
  • 2 tablespoons olive oil
  • Small handful fresh coriander, chopped
  • Salt and black pepper
  • Lemon wedges to serve

Directions

OPTION 1 – CONVENTIONAL METHOD
  1. Heat 1 tablespoon of olive oil in a large non-stick pan over medium-high heat.
  2. Add paneer cubes in a single layer. Cook for 2-3 minutes each side until golden. Remove and set aside.
  3. In the same pan add remaining olive oil. Add onion and cook for 5 minutes until softened.
  4. Add garlic and ginger. Cook for 1 minute until fragrant.
  5. Add cumin, coriander, paprika, turmeric, and chilli flakes. Stir for 30 seconds.
  6. Add chopped tomatoes. Simmer for 8-10 minutes until the sauce thickens.
  7. Add spinach and stir until wilted – about 2 minutes.
  8. Return golden paneer to the pan. Toss gently to combine.
  9. Season with salt and pepper. Scatter fresh coriander over the top.
  10. Serve immediately with lemon wedges.
OPTION 2 – THERMOMIX METHOD
Pan-frying the paneer is essential for the golden finish. The Thermomix handles the sauce beautifully:
  1. Heat 1 tablespoon of olive oil in a non-stick pan over medium-high heat. Add paneer cubes and cook 2-3 minutes each side until golden. Remove and set aside.
  2. Add onion to Thermomix bowl. Chop 5 sec/speed 5. Scrape down the sides.
  3. Add remaining olive oil. Sauté 5 min/120°C/speed 1.
  4. Add garlic, ginger, cumin, coriander, paprika, turmeric, and chilli flakes. Cook 2 min/100°C/speed 1.
  5. Add chopped tomatoes. Cook 8 min/100°C/speed 1.
  6. Add spinach. Cook 2 min/100°C/reverse/speed 1 until wilted.
  7. Add golden paneer. Stir gently to combine – do not blend.
  8. Season with salt and pepper. Scatter fresh coriander over the top.
  9. Serve immediately with lemon wedges.

Other Recipes

170

TANDOORI SALMON

A completely different way to enjoy salmon. Fillets marinated in a vibrant tandoori spice blend and grilled until slightly charred and perfectly tender. Rich in...

Read More
168

Golden Lemon Sole

Lemon sole is one of the most underrated fish available – delicate, mild, and incredibly quick to cook. Pan-fried until golden and finished with a...

Read More
164

PRAWN & TOMATO SOUP

A vibrant, flavour-packed soup that delivers protein in every bowl. King prawns simmered in a rich tomato and garlic base with fresh herbs. High in...

Read More

Before You Go - Make 2026 Your Year

Join our 28 Day Challenge and lose 8-16 lbs of fat with just 20-minute workouts, 3 times a week.  No starvation diets and no hours of cardio. Book your free, no-obligation consultation today.
Get Started Now