Healthy "Matar Paneer"

Matar Paneer is an Indian curry made with peas and Indian cheese. The dish can be made to be vegetarian or vegan. This recipe is called “healthy” because it involves cooking the vegetables to a minimal degree to preserve nutrients and because no ingredient is cooked in oil. Instead, healthy oils are added after the cooking process is complete. Note that once this method is understood, the same principles of cooking can also be applied to any number of food combos to create other healthy curries.

Prep and Cook Time: approximately 30 minutes Ingredients: 1 medium onion (about 1/2 cup), finely chopped 1 clove garlic, finely chopped or 1 tsp garlic paste 1 tsp ginger paste (optional) 1 tbsp + 1/4 cup broth 1 tsp turmeric powder 2/3 tsp cumin powder 2/3 tsp coriander powder 1 tsp chili powder (optional, or adjust to taste) 8 oz. (about 250 grams or about 1 cup cubed) paneer**, cut into 3/4 inch cubes 1 medium tomato (about ½ cup), chopped 1½ - 2 cups green peas, fresh or thawed 2 green chilies, finely chopped (optional) 1 tsp salt (or adjust to taste) ½ cup yogurt or half and half cream or coconut cream 3 tbsp extra virgin olive oil (optional, or adjust amount) 3 teaspoons chopped cilantro or coriander leaves

Directions:

1. Roast paneer cubes at 450 degrees for a few minutes on a cookie sheet until they have firmed up slightly on the outside but are still soft on the inside. Flip over onto the opposite side after a few minutes. This is to firm up the cubes so that they do not break up in the curry. If you do not care whether the cubes break up, you can skip this step. The curry gravy in that case will probably thicken up more on account of the paneer.

2. Slice onion and garlic.

3. Heat 1 tbsp of broth in a 12 inch skillet (or a saucepan) over medium heat. Once the broth begins to bubble, add onions and sauté in the broth stirring frequently for 4-5 minutes until translucent.

4. Add 1/4 cup broth, garlic, ginger, turmeric, cumin, coriander and chili powders, and peas. Stir occasionally until the peas are slightly soft, about 5 minutes.

5. Add paneer, diced tomatoes, chilies and salt. Stir carefully to avoid breaking up paneer too much. Cook for another 5 minutes.

6. Remove from heat and allow to cool slightly. Mix in yogurt/cream and olive oil.

7. Garnish with chopped cilantro.

**Note on paneer: Paneer is made out of curdled milk. It can be bought in some stores. It can also be easily prepared at home. Many recipes can be found on the internet. It is also called “farmer's cheese.” Firm tofu can be used in the place of paneer as a vegan alternative.