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Chop the paneer
Chop the paneer properly into small cubes on a chopping board. Chop the green chilies as well.
Amritsari carom seeds paneer
Amritsari carom seeds paneer has 172.2 calories per serving (1 Small Cup) — that's 166 calories per 100g. It provides 10g protein, 8.6g carbs, and 10.9g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Amritsari carom seeds paneer in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories172.2 kcal
- Carbs8.6 g (34.3 kcal)
- Protein10.0 g (39.9 kcal)
- Fats10.9 g (98.1 kcal)
Nutrition Label
Amritsari carom seeds paneer
- Serving Size1 Small Cup (100 g)
- Calories172.2 kcal
- Carbs8.6 g
- Fiber1.4 g
- Sugar6.6 g
- Protein10.0 g
- Fat10.9 g
- Saturated fat5.0 g
- Mono unsaturated fat3.6 g
- Poly unsaturated fat1.4 g
- Cholesterol0.0 mg
- Sodium107.9 mg
Nutrition per 100g
- Calories166.0 kcal
- Carbs8.3 g
- Fiber1.4 g
- Sugar6.3 g
- Protein9.6 g
- Fat10.5 g
- Cholesterol0.0 mg
- Sodium104.0 mg
1 serving = 103.8g
Cooking time: 20 minutes
Serves: 10 persons
Ingredients
Tomato ripe local
300 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Ginger fresh
2 Grams
Onion big
100 Grams
Cashew nut
10 Grams
Paneer
500 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Ajwain (carom seeds)
1 Tea Spoon
Instructions
1
2
Puree the tomatoes
Chop the tomatoes and blend them to a puree
3
Prepare a paste of onion
Make a paste of onion, garlic, ginger and green chillies to a fine paste. Keep this mixture aside.
4
Prepare cashew paste
Next make a fine paste of the cashew nuts, adding very little water. Keep aside. Using a pestle and motor pound ajwain and cloves to a fine powder. Keep aside.
5
Add spices
Heat oil in a heavy-bottomed pan on medium heat, add the onion paste, and saute for a few minutes; Stir in the turmeric powder, pounded spices, and garam masala stir well for a couple of more minutes.
6
Simmer the puree
Add in the pureed tomatoes, coriander powder, red chili powder, salt. Cover the pan and simmer the ajwain paneer for 4-5 minutes. Stir in the cashew nut paste, and simmer for about a minute.
7
Add paneer cubes
Once the mixture is cooked properly, finally add paneer cubes to the pan and cook for another 2 minutes.
8
Serve hot
Finally, stir in the paneer cubes, garnish with coriander leaves and serve hot with naans or parathas.
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Amritsari carom seeds paneer | Paneer cheela | Matar besan and paneer cheela | Pattani kadalai mavu marrum panir cila |
|---|---|---|---|---|
| Calories | 172.2 kcal | 74.2 kcal | 69.9 kcal | 69.9 kcal |
| Carbs | 8.6 g | 6.7 g | 6.6 g | 6.6 g |
| Protein | 10 g | 3.1 g | 3 g | 3 g |
| Fat | 10.9 g | 3.9 g | 3.5 g | 3.5 g |
| Fiber | 1.4 g | 1.6 g | 1.8 g | 1.8 g |
| Sugar | 6.6 g | 2 g | 1.8 g | 1.8 g |
| Sodium | 107.9 mg | 90.4 mg | 80.3 mg | 80.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 172.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 10g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (10g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~103.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~103.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Amritsari carom seeds paneer stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (344.5-516.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Amritsari carom seeds paneer contains 172.2 kcal (10g protein, 8.6g carbs, 10.9g fat). That's 166 kcal per 100g. You can track exact portions in the Hint app.
At 172.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Amritsari carom seeds paneer has 10g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Amritsari carom seeds paneer is light enough for dinner at 172.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Amritsari carom seeds paneer already has good protein (10g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
