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    Home » Recipes » Dinner » Curry

    Healthy Paneer Jalfrezi

    Published: Nov 13, 2014 · Updated: Jun 21, 2020 by Neil 6 Comments

    568 shares
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    Healthy paneer jalfrezi is the classic Indian curry recipe made healthier and vegetarian using paneer cheese instead of meat. This recipe shows you how to make a delicious and flavoursome curry which is great served with Naan breads!#neilshealthymeals #recipe #paneercurry #paneerjalfrezi

    Healthy paneer jalfrezi is the classic Indian curry recipe made healthier and vegetarian using paneer cheese instead of meat. It's packed with flavour!

    A balti dish of paneer jalfrezi with some popadoms in the background.

    I know that a classic jalfrezi should have some kind of marinated meat. Then usually the meat is stir fried, with onions, peppers and green chillies.

    But I decided to make it a vegetarian jalfrezi curry. Although in my defence it does have the onions, peppers and green chillies!

    Plus it’s still absolutely delicious! I know you're going to love this alternative jalfrezi. Why not give it a try?

    In no way am I against meat. But as part of our 80/20 rule, we will try to only have red meat as a minimum once a week, sometimes less, favouring instead a diet rich in vegetables and lean meats.

    In essence quite close to the Mediterranean diet.

    Close up of a balti dish containing Indian jalfrezi made with paneer cheese instead of meat.

    For This Vegetarian Jalfrezi Curry Recipe You May Need....

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

    If you do click through, then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Non stick frying pan
    • Measuring jug
    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Measuring spoons
    • Wooden spoon

    These are the balti dishes I use to serve my curries. You'll see these dishes in most of my curry recipe photographs as well. They add a perfect authenticity when serving your curry.

    For a very reasonable price you get 6 of these high grade stainless steel authentic Indian balti dishes. They're easy to clean and you'll enjoy them for life!

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    Other Popular Vegetarian Curry Recipes You Might Also Like

    • One pot sweet potato and chickpea curry is a fantastic quick healthy budget recipe to make. Delicious and full flavoured this filling vegan curry is perfect for freezing too!
    • Aubergine and sweet potato curry is a simple and deliciously healthy vegan curry. An all in one pot hearty family meal ready in just one hour!
    • This healthy vegan chickpea curry is low cost, low calorie and extremely filling. Easy to make, just one portion of this low fat curry recipe provides nearly three quarters of your daily recommended dietary fibre requirement!

    Healthy paneer jalfrezi is the classic Indian curry recipe made healthier and vegetarian using paneer cheese instead of meat. It's packed with flavour! Click to Tweet

    Healthy Paneer Jalfrezi Recipe

    You could use marinated meat in this recipe, absolutely, yes, but for now, this healthy paneer jalfrezi is vegetarian.

    I recommend serving this healthy paneer jalfrezi with my naan breads, but this dish is delicious with rice too.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Healthy Paneer Jalfrezi
    Print Recipe Save Recipe Saved Recipe!

    Healthy Paneer Jalfrezi Recipe

    A vegetarian, healthy paneer jalfrezi based on the Indian classic dish.
    Prep Time30 mins
    Cook Time30 mins
    Total Time1 hr
    Course: Dinner
    Cuisine: Indian
    Servings: 2
    Calories: 562kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Non stick frying pan
    • Measuring jug
    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Measuring spoons
    • Wooden spoon

    Ingredients

    • Low calorie oil spray
    • 1 tablespoon garlic and ginger paste
    • 3 fresh chopped green chillies with their seeds removed
    • 1 teaspoon cumin seeds
    • 2 ripe medium sized tomatoes chopped
    • 1 tablespoon garam masala
    • 1 teaspoon ground turmeric
    • ¼ teaspoon Kashmiri chilli powder
    • ¼ teaspoon flaked sea salt
    • 1 teaspoon caster sugar
    • 1 medium onion cut into wedges
    • ½ red pepper deseeded and cut into chunks
    • ½ green pepper deseeded and cut into chunks
    • 130 ml cold water
    • 2 tablespoon 0% fat yogurt
    • 250 g paneer cheese cut into 3cm x 1.5cm pieces
    • 1 chopped tomato cut into 8 wedges
    • 1 teaspoon white wine vinegar
    • 1 tablespoon . freshly chopped coriander for garnishing
    Metric - US Customary

    Instructions

    • Spray the bottom of a large wok / frying pan with the oil spray, about 5 times.
    • Add the ginger and garlic paste, chopped green chillies and the cumin seeds and stir fry for 1 – 2 minutes. Add splashes of hot water if the mixture begins to stick.
    • Add the 2 chopped tomatoes and stir fry everything together until the tomatoes are soft.
    • Add the garam masala, ground turmeric, Kashmiri chilli powder, sea salt and sugar and stir fry for a further 1 – 2 minutes.
    • Add the onions and peppers, stir fry for a further 3 – 4 minutes.
    • Add the water and yogurt, then turn down the heat under the wok allowing the vegetables to simmer together for about 5 minutes.
    • Add the paneer to the vegetables and gently, so as not to break up the cheese, stir everything together for about 5 minutes.
    • Finally add the 8 pieces of tomato and white wine vinegar, heat through thoroughly.
    • Remove to serving dishes and garnish with the freshly chopped coriander.

    Notes

    Halloumi cheese can be substituted for the paneer cheese, if not available.

    Nutrition

    Calories: 562kcal | Carbohydrates: 34.4g | Protein: 31.1g | Fat: 35.8g | Saturated Fat: 21.7g | Cholesterol: 106.8mg | Sodium: 951mg | Fiber: 10.1g | Sugar: 17.2g | Vitamin A: 4400IU | Vitamin C: 327.5mg | Calcium: 850mg | Iron: 4.9mg

    Nutrition Facts
    Healthy Paneer Jalfrezi
    Amount Per Serving
    Calories 562 Calories from Fat 322
    % Daily Value*
    Fat 35.8g55%
    Saturated Fat 21.7g136%
    Cholesterol 106.8mg36%
    Sodium 951mg41%
    Carbohydrates 34.4g11%
    Fiber 10.1g42%
    Sugar 17.2g19%
    Protein 31.1g62%
    Vitamin A 4400IU88%
    Vitamin C 327.5mg397%
    Calcium 850mg85%
    Iron 4.9mg27%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Susie @ SuzLyfe

      November 13, 2014 at 4:30 pm

      I really like curries, but it can be hard for me to find one that my stomach can handle.That is one of the reason that I haven't done paneer dishes that much--the cheese. But I feel like this could be a great entry level option for me!

      Reply
      • neil@neilshealthymeals.com

        November 13, 2014 at 6:08 pm

        Hey Susie, thanks for dropping into my site. 🙂

        This dish is medium spicy, so if I were you and making it, I might cut down or omit some of the spices, or at least the chopped green chillies? For Crohn's Disease (and I am certainly no expert here) but, I guess if you are avoiding dairy, you could substitute the paneer with some lean beef? I've made it with that before and it was good too?

        Thanks for following me too, love your site! 😀

        Reply
    2. Christine

      November 13, 2014 at 5:14 pm

      Sounds delicious! I love paneer and really need to try making it myself one day. I have kosher salt, that will work for flaked sea salt... as for Kashmiri chilli powder, do you know of a close substitute? Ah Googled it - looks like I could use Hungarian Paprika in place of it. Thanks for the healthy recipe!

      Reply
      • neil@neilshealthymeals.com

        November 13, 2014 at 6:13 pm

        Hi Christine, I used to use just a small amount of ordinary red mild chilli powder before I got the Kashmiri chilli powder from an Indian store. It was fine. But yeah, I guess the Hungarian Paprika would be good too.

        Love to hear any feedback from you if you get a chance to make this. 🙂

        Reply
    3. Shashi @ runninsrilankan

      November 19, 2014 at 2:44 pm

      Neil, your Paneer Jalfrezi sounds delicious! Love all the spices you used in here - makes for a comforting and oh so flavorful dish!

      Reply
      • neil@neilshealthymeals.com

        November 19, 2014 at 4:27 pm

        I'd never tried Paneer until I started dong a lot more Indian cooking a few years ago Shashi and it's something that is on our menu quite a lot now as a substitute for meat!

        Reply

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