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Frying
Heat a half tablespoon of oil in a pan and add paneer. Fry the paneer until the pieces turn golden brown.
Lasuni Menthu Paneer
Lasuni Menthu Paneer has 146.1 calories per serving (1 Small Cup) — that's 143.8 calories per 100g. It provides 7.6g protein, 7.8g carbs, and 9.4g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 3.9g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Lasuni Menthu Paneer in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories146.1 kcal
- Carbs7.8 g (31.0 kcal)
- Protein7.6 g (30.3 kcal)
- Fats9.4 g (84.7 kcal)
Nutrition Label
Lasuni Menthu Paneer
- Serving Size1 Small Cup (100 g)
- Calories146.1 kcal
- Carbs7.8 g
- Fiber3.9 g
- Sugar4.6 g
- Protein7.6 g
- Fat9.4 g
- Saturated fat3.4 g
- Mono unsaturated fat3.3 g
- Poly unsaturated fat1.9 g
- Cholesterol0.0 mg
- Sodium297.8 mg
Nutrition per 100g
- Calories143.8 kcal
- Carbs7.6 g
- Fiber3.9 g
- Sugar4.5 g
- Protein7.5 g
- Fat9.3 g
- Cholesterol0.0 mg
- Sodium293.2 mg
1 serving = 101.6g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Fenugreek leaves
200 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Garlic big clove
25 Grams
Ginger fresh
5 Grams
Onion small
100 Grams
Chillies red
5 Grams
Paneer
200 Grams
Rice bran oil
2 Table Spoon
Salt
5 Grams
Water
100 Milliliter
Cumin powder
1 Table Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Table Spoon
Instructions
1
2
Grinding
Heat half tablespoon oil in a pan. Add ginger, garlic pieces, slit green chilies, onion pieces, salt, and saute them. Add methi(fenugreek) leaves and fry them till the leaves turn tender. Let the fried leaves cool down and add them to a blender jar. Add some water into the blender jar and grind into a fine paste.
3
Cooking
Heat a tablespoon of oil in another pan. Add chopped garlic, cumin seeds, curry leaves, chopped onions, salt, turmeric powder, add some water, add red chili powder, coriander powder, cumin powder, and add some more water. Mix it well and cook the spices for 10 minutes. Once the gravy is cooked and add methi paste, and fried paneer, cook for 15 more minutes.
4
Serve
Once the delicious curry is done, serve with biryani, rice, or roti.
Also Known As
Glycemic Index
62 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 | Lasuni Menthu Paneer | Fenugreek paneer curry | Methi paneer curry | Methi paneer ki sabzi |
|---|---|---|---|---|
| Calories | 146.1 kcal | 72.7 kcal | 147.8 kcal | 72.7 kcal |
| Carbs | 7.8 g | 9.5 g | 7.6 g | 9.5 g |
| Protein | 7.6 g | 4 g | 7.6 g | 4 g |
| Fat | 9.4 g | 2.1 g | 9.7 g | 2.1 g |
| Fiber | 3.9 g | 5.2 g | 4.1 g | 5.2 g |
| Sugar | 4.6 g | 3.2 g | 4.5 g | 3.2 g |
| Sodium | 297.8 mg | 856 mg | 302.7 mg | 856 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 146.1 kcal per serving, this is an excellent choice for weight management. The 3.9g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (7.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (3.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (62) 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. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~101.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.6g) 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
Lasuni Menthu Paneer stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (292.1-438.2 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 Lasuni Menthu Paneer contains 146.1 kcal (7.6g protein, 7.8g carbs, 9.4g fat). That's 143.8 kcal per 100g. You can track exact portions in the Hint app.
At just 146.1 kcal per serving, this is an excellent choice for weight management. The 3.9g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Lasuni Menthu Paneer has 7.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Lasuni Menthu Paneer is light enough for dinner at 146.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Lasuni Menthu Paneer is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) 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
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion 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
