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Chopping
Wash the tomatoes, onions, and chop them into small pieces.
Matar Paneer
Matar Paneer has 165.9 calories per serving (1 Small Cup). It provides 8.5g protein, 15.8g carbs, and 7.6g fat. With a low glycemic index (GI: 54), this recipe is suitable for weight loss, diabetes management, PCOS. The 15.7g 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 Matar Paneer in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories165.9 kcal
- Carbs15.8 g (63.3 kcal)
- Protein8.5 g (34.1 kcal)
- Fats7.6 g (68.5 kcal)
Nutrition Label
Matar Paneer
- Serving Size1 Small Cup (100 g)
- Calories165.9 kcal
- Carbs15.8 g
- Fiber15.7 g
- Sugar2.1 g
- Protein8.5 g
- Fat7.6 g
- Saturated fat0.9 g
- Mono unsaturated fat3.2 g
- Poly unsaturated fat2.1 g
- Cholesterol0.0 mg
- Sodium881.3 mg
Nutrition per 100g
- Calories165.9 kcal
- Carbs15.8 g
- Fiber15.7 g
- Sugar2.1 g
- Protein8.5 g
- Fat7.6 g
- Cholesterol0.0 mg
- Sodium881.3 mg
1 serving = 100g
Cooking time: 15 minutes
Serves: 7 persons
Ingredients
Peas fresh
100 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Onion small
100 Grams
Chillies red
5 Grams
Cumin seeds
1 Tea Spoon
Paneer
200 Grams
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
1 Table Spoon
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, tomato pieces, salt, and saute them. Fry them till the tomatoes turn tender and onions are translucent. Let the fried vegetables cool down and add them to a blender jar. Add some water into the blender jar and grind into a fine paste.
3
Frying
Heat half tablespoon of oil in a pan and add paneer. Fry the paneer until the pieces turn golden brown.
4
Cooking
Heat a tablespoon of oil in another pan. Add cumin seeds, curry leaves, 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 tomato onion paste, fresh peas, and fried paneer, cook for 15 more minutes.
5
Serve
Once the delicious curry is done, serve with biryani, rice, or roti.
Also Known As
Glycemic Index
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Matar Paneer | Fenugreek paneer curry | Methi paneer curry | Methi paneer ki sabzi |
|---|---|---|---|---|
| Calories | 165.9 kcal | 72.7 kcal | 147.8 kcal | 72.7 kcal |
| Carbs | 15.8 g | 9.5 g | 7.6 g | 9.5 g |
| Protein | 8.5 g | 4 g | 7.6 g | 4 g |
| Fat | 7.6 g | 2.1 g | 9.7 g | 2.1 g |
| Fiber | 15.7 g | 5.2 g | 4.1 g | 5.2 g |
| Sugar | 2.1 g | 3.2 g | 4.5 g | 3.2 g |
| Sodium | 881.3 mg | 856 mg | 302.7 mg | 856 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 165.9 kcal per serving, this is an excellent choice for weight management. The 15.7g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 15.7g fiber further slows glucose absorption. The protein content (8.5g) helps prevent blood sugar spikes.
Muscle Gain
Contains 8.5g 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
Watch your intake — sodium (881.3mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (54) with 15.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (8.5g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100g) 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 (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Matar Paneer stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (331.9-497.8 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 Matar Paneer contains 165.9 kcal (8.5g protein, 15.8g carbs, 7.6g fat). That's 165.9 kcal per 100g. You can track exact portions in the Hint app.
At just 165.9 kcal per serving, this is an excellent choice for weight management. The 15.7g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 15.7g fiber further slows glucose absorption. The protein content (8.5g) helps prevent blood sugar spikes. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Matar Paneer has 8.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Matar Paneer is light enough for dinner at 165.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Matar 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.
Low GI (54) with 15.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
