Dinner

Matar Paneer with Rice

Name: Matar Paneer with Rice
Prep time: 25 min
Total time: 25 min
Yield: 2 servings
Ingredients: 200 g Paneer; 200 g Frozen peas; 150 g Onion; One tin (400 g) Chopped tomatoes, tinned; 20 g Tomato purée; 3 tsp (12 g) Ghee; 3 cloves, about 9 g Garlic; A thumb, grated Fresh ginger; 1 tsp Ground cumin; Half a tsp Ground turmeric; 1 tsp Garam masala; 200 g Cooked white rice

Fried paneer and peas in a spiced tomato and onion sauce. 31 g of protein for 640 kcal.

Calories: 640kcal
Protein: 31g
Fat: 31g
Carbs: 59g

Per serving, makes 2. 25 minutes of work. Published 8 September 2026.

Allergens

Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Paneer200 g
Cut into 2 cm cubes so the outsides brown before the middles dry.
Frozen peas200 g
Onion150 g
Chopped tomatoes, tinnedOne tin (400 g)
Tomato purée20 g
Ghee3 tsp (12 g)
Garlic3 cloves, about 9 g
Fresh gingerA thumb, grated
Ground cumin1 tsp
Ground turmericHalf a tsp
Garam masala1 tsp
Cooked white rice200 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.

Method

Fry the paneer cubes in half the ghee over a high heat until golden on two sides, about four minutes, and set aside.
Cook the chopped onion in the rest of the ghee for eight minutes, add the garlic, ginger, cumin and turmeric, then the purée and tomatoes. Simmer for ten minutes and blitz smooth if you like.
Return the paneer with the peas and 100 ml of water and simmer for five minutes until the peas are hot through.
Stir in the garam masala and salt. Serve with the rice.

Worth knowing

Paneer is most of the fat: 31 g a serving, and 200 g between two is a fair portion. Cutting it to 150 g saves about 70 kcal a serving.
Browning the paneer first is optional but it stops the cubes going rubbery in the sauce.

Other dinner recipes that share ingredients with this one, or every dinner at 600 calories a serving and over.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.