Indian paneer & vegetable curry
PREP 10 MINS COOK 30 MINS
SERVES 2 AS A MAIN
80g Doongara Low GI White Rice, washed and rinsed
150ml water, plus extra
250ml (1 cup)
1 tsp ground turmeric
1 tsp ground cumin
1 tsp ground coriander
Pinch ground chillies
200g pkt paneer, cubed
2 tsp olive oil
1 brown onion, roughly chopped
3 cloves garlic, roughly chopped 2cm piece ginger, roughly chopped
2 tomatoes, roughly chopped
30g baby spinach leaves
100g frozen peas
Freshly ground black pepper
Juice of half a lemon
1 Put the rice and 150ml water in a small saucepan. Bring to a boil over high heat. Simmer for 1 minute. Cover and reduce heat to low. Cook, covered, for 10 minutes. Remove pan from the heat and set aside for 10 minutes. Use a fork to fluff up the rice when ready to serve.
2 Meanwhile, combine the turmeric, cumin, coriander and chillies on a plate. Add the paneer and roll in the spice mix, making sure every cube is well coated. Heat the oil in a large non-stick frying pan over mediumhigh heat. Add the paneer and cook for 4-5 minutes, turning occasionally, or until crisp. Transfer to a plate.
3 Put the onion, garlic and ginger in a small food processor and process until smooth. Add the onion paste to the frying pan with any remaining spices. Cook, stirring, over medium heat for 10 minutes or until the spices darken.
4 Meanwhile, place the tomatoes in the food processor and process until almost smooth.
5 Add the puree tomatoes to the pan. Stir. Add the spinach, frozen peas and remaining 250ml water to the pan with the paneer. Cook for 5 minutes until the peas have defrosted and the spinach wilts. Season with pepper. Stir in the lemon juice and serve with the rice.
Nutrition info
PER SERVE 2050kJ, protein 20g, total fat 22g (sat. fat 8g), carbs 46g, fibre 12g, sodium 97mg • Carb exchanges 3
• GI estimate low • Gluten free
GF LCO
PER SERVE (lower-carb option) 1600kJ, protein 20g, total fat 22g (sat. fat 8g), carbs 20g, fibre 13g, sodium 154mg • Carb exchanges 1½ • GI estimate low • Gluten free