Smoky Soya Chunk and Paneer Muscle-Fuel Handi
Smoky Soya Chunk and Paneer Muscle-Fuel Handi — a fitness-focused recipe with full nutritional breakdown.
The Preparation
Step 1
Boil the soya chunks in salted water for 10 minutes until soft. Drain and squeeze out all excess water thoroughly.
Step 2
In a mixing bowl, combine the Greek yogurt, ginger-garlic paste, turmeric, and half of the red chili powder. Add the boiled soya chunks and paneer cubes, coating them well. Let it marinate for 15 minutes.
Step 3
Heat ghee in a heavy-bottomed pan (Handi) or kadhai. Add cumin seeds and let them splutter.
Step 4
Add the chopped onions and sauté on medium heat until they turn golden brown.
Step 5
Stir in the tomato puree and the remaining red chili powder. Cook until the ghee begins to separate from the masala.
Step 6
Add the marinated soya chunks and paneer along with any remaining marinade. Sauté for 5 minutes to sear the paneer and integrate the spices.
Step 7
Add 1/2 cup of warm water and salt. Cover and simmer for 8-10 minutes on low heat to allow the flavors to penetrate the soya chunks.
Step 8
Crush kasuri methi between your palms and sprinkle it over the gravy along with garam masala. Stir gently.
Step 9
Garnish with fresh coriander and serve hot with brown rice or sorghum (jowar) rotis.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 465 kcal |
| Protein | 36g |
| Carbs | 22g |
| Fat | 19g |
| Fiber | 7g |
| Sugar | 6g |
| Sodium | 480mg |
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