Coloured Capsicum and Paneer Subzi (Healthy Subzi) by Tarla Dalal

Coloured Capsicum and Paneer Subzi, rich in protein, carbohydrates and calcium, this easy yet irresistible subzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and calcium from paneer.
Recipe Link : http://www.tarladalal.com/Coloured-Capsicum-and-Paneer-Subzi-39593r

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Coloured Capsicum and Paneer Subzi (Healthy Subzi)

Rich in Vitamin A, Protein and Calcium

The Coloured Capsicum and Paneer Subzi has a well-rounded flavour and a well-balanced nutrient profile. Rich in protein, carbohydrates and vitamins, this easy yet irresistible subzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and calcium from paneer.

Preparation Time: 15 minutes.
Cooking Time: 11 minutes.
Serves 4.

2½ cups capsicum (red, yellow and green) cubes
½ cup low-fat paneer (cottage cheese) cubes
2 tsp oil
½ cup onion cubes
½ tsp ginger (adrak) paste
1 tsp garlic (lehsun) paste
2 tsp dried fenugreek leaves (kasuri methi)
1¼ cups fresh tomato pulp
½ tsp turmeric powder (haldi)
½ tsp chilli powder
1 tsp garam masala
Salt to taste

For Serving
Roti / whole wheat paratha

1. Heat the oil in a deep non-stick kadhai, add the onions and sauté on a medium flame for 2 minutes.
2. Add the ginger paste, garlic paste and dried fenugreek leaves and sauté on a medium flame for a few seconds.
3. Add the capsicum and sauté on a medium flame for 2 to 3 minutes, while stirring occasionally.
4. Add the fresh tomato pulp, turmeric powder, chilli powder and garam masala, mix well and cook on a medium flame for another 3 to 4 minutes, while stirring occasionally.
5. Add the paneer and salt, mix gently and cook on a medium flame for 1 more minute.
Serve immediately with roti or whole wheat paratha.

Nutritive values per serving
Energy – 103 kcal
Protein – 5.8 gm
Carbohydrates – 13.4 gm
Fat – 3.0 gm
Vitamin A – 887.7 mcg
Calcium – 219.2 mg
Folic Acid: 22.9 mcg