Kadai Paneer: Health Benfits and Delicious Kadai Paneer Recipes

Kadai Paneer is a well-known paneer recipe where paneer and bell peppers are cooked in a spicy masala. It is one of the most prominent paneer recipes. It’s there on the menu in nearly all Indian restaurants.

Kadai is like a wok commonly utilized in Indian cooking. We use it to make blend fry and all sorts of things. This dish is called Kadai Paneer because it’s cooked in a Kadai. However, if you don’t have a Kadai, you can use a wok or any other pan.

1. Healthy Benefits of Paneer Diet

a. Good Source of Protein

Perhaps common knowledge by now, however, paneer is an excellent decent of protein, especially for vegetarians who do not get their intake from flesh items. 100 gm of paneer relent about 18 gm of protein acceptable for people who weight train as they require protein for muscle building and repair. Apart from this, proteins are full of a wide range of health advantages.

b. Builds Stronger Teeth

Paneer likewise has calcium separated from the protein. This aids in building healthier teeth and bones (to a certain extent). Though it is a milk outcome, it is superior to milk when it comes to nutrition. Having a similar amount of milk and protein will yield more nutrition from paneer.

The only hitch being, you will allow more calories from it as well. You can include these foods, aside from milk and milk outcomes, in your diet for healthier teeth.

c. Helps Burn More Fat

Apart from being wealthy in protein and calcium, paneer is an incredible origin of conjugated linoleic acid. This fatty acid assists lose weight by growing the fat-burning cycle in the body. So individuals who wish to lose weight should include a paneer dish in their diet plans. Although diet plays a significant role in weight loss, HIIT is an effective workout to burn most calories.

d. Prevents Fatal Diseases

The humble paneer is, in fact, very useful to prevent deadly diseases such as cancer by stopping the growth of cancer-causing cells in the body. Not merely this, it likewise secures against heart disease by lowering the fat deposition in the arteries.

2. Nutrition Facts of Kadai Paneer

Serving Size:  0.5 and pack 142g

Calories 270
%Daily Value*
Calories from Fat 198
Total Fat 22g 34%
Saturated Fat 6g grams 30%
Trans Fat 0g grams
Cholesterol 25mg milligrams 8%
Sodium 590mg milligrams 25%
Potassium 0mg milligrams 0%
Total Carbohydrates 13g grams 4%
Dietary Fiber 2g grams
Sugars 0g grams
Protein 6g grams
Vitamin A 6%
Vitamin C 20%
Calcium 15%
* Percent Daily Values are root in a 2000 calorie diet.

3. Kadai Paneer Recipe

How to make Kadai paneer gravy restaurant-style with a detailed photo and video recipe. Perhaps one of the popular paneer-based principle dishes or gravy-based curry recipes is principally served with roti or naan.

The paneer is cooked in a tomato and onion-based gravy with a special spice powder known as Kadai masala. The spice powder adds an extraordinary flavor and taste to the curry compared to the other paneer curries.

Source: Wikipedia


For Kadai Masala:

  • 2 tsp coriander seeds
  • 1 tsp cumin/jeera
  • ½ tsp black pepper
  • 3 dried Kashmiri red chili

For Onion Tomato Paste:

  • 2 tsp oil
  • 3 clove garlic, crushed
  • 1-inch ginger, chopped
  • 1 onion, sliced
  • 2 tomato, finely chopped

For Kadai Paneer Gravy:

  • 1 tbsp butter
  • 1 bay leaf / tej patta
  • 1 green chili, slit
  • 1 tsp Kasuri methi / dry fenugreek leaves
  • ½ onion, petals
  • ½ capsicum, cube
  • ¼ tsp turmeric
  • ½ tsp Kashmiri red chili powder
  • 1 cup of water
  • 12 cube paneer/cottage cheese
  • 2 tbsp cream
  • ¼ tsp garam masala
  • 2 tbsp coriander leaves


  • Initially, in an enormous Kadai, heat 1 tbsp butter and saute 1 bay leaf, 1 green chili, 1 tsp Kasuri methi till they are sweet-smelling.
  • Further, saute ½ onion petals and ½ cubed capsicum.
  • Add ¼ tsp turmeric and ½ tsp chili powder.
  • Further, add mixed tomato-onion paste and blend well.
  • Also, add prepared Kadai masala and 1 tsp salt.
  • Cook till the masala glue starts to release oil.
  • Now add ½ to 1 cup water, adjusting consistency as required.
  • Add 12 cubes of homemade paneer, 2 tbsp cream, and mix gently.
  • Cover and simmer for 5 minutes.
  • Furthermore, add ¼ tsp garam masala and 2 tbsp coriander leaves. Mix well.
  • Finally, serve restaurant-style Kadai paneer gravy hot with garlic naan or chapati.

4. Home Style Spicy Kadai Paneer Gravy Recipe

This is a Spicy and delicious Gravy Recipe of Kadai Paneer. This curry is somewhat spicy and tangy than the version of dry Kadai paneer.

Source: Wikipedia


Main Ingredients:

  • 250 to 300 grams of paneer (cottage cheese)
  • 1 mini to medium capsicum (green bell pepper), julienned
  • 1.5-inch ginger + 7 to 8 medium-sized garlic, crushed in a mortar-pestle to a fine paste
  • 1 to 2 green chilies, chopped
  • 2 medium-sized onions or 100 grams onions, finely cut
  • 500 to 550 grams tomatoes (2 tomatoes, finely chopped and 5 tomatoes, pureed in a blender)
  • ¾ to 1 tsp garam masala powder
  • ½ tablespoon crushed Kasuri methi (dry fenugreek leaves)
  • ½ to ¾ cup of water, add as required
  • 2 tablespoons of cream, (25 to 30% fat) – optional
  • 3 tablespoons of butter or oil or ghee (clarified butter)
  • A few chopped coriander leaves for garnish
  • Salt as required

For the Kadai Masala

  • 5 teaspoons coriander seeds
  • 4 to 5 dry Kashmiri red chilies, if using any other variety of dry red chilies, then minimize to 2 to 4 depending on the heat and spice of the chilies.


First, roast the parsley leaves and dry Kashmiri red chilies in a pan on a low flame till sweet-smelling.
When the spices cool, crush both of them in a grinder to a semi-fine powder. Keep aside. Finely slash the onions. Julienne (cut into skinny strips) the capsicum/green bell pepper.

Finely chop 2 tomatoes. Roughly clash 5 tomatoes and add them to the blender. Make a puree of the tomatoes. Keep the tomato puree apart. Crush the ginger garlic to an excellent paste in a mortar pestle.

Making Home-style Kadai Paneer Gravy

In a pan, warm butter or oil or ghee. Then add on the ginger-garlic paste and saute until their raw smell vanishes. Then add the sliced onions and saute till transparent. Add on the ground coriander and Kashmiri red chili powder that we made. Additionally, add green chilies. Blend well.

Then add the cautiously finely chopped tomatoes and sauté until the tomatoes become thick and you see oil delivered from the sides of the tomato masala. Then add tomato puree. Mix well and keep to saute till you see oil leaving the sides—about 9 to 10 mins on a low flame.

Add on the capsicum/green bell pepper julienne. Stir and stew for 2 to 3 minutes on a small to medium flame. Add water and salt and keep on stewing for 7 to 8 minutes. Later add on crushed Kasuri methi (dry fenugreek leaves) and garam masala powder and mix.

Add paneer cubes or cuts. Stir gently—Cook the paneer for around 2 minutes. You can also 2 tbsp of cream toward the end. Just mix the cream gently in the gravy. Garnish with sliced coriander leaves and Serve Kadai Paneer Gravy with rotis, naan, steamed rice, or jeera rice.

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