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Cutting
Cut the mushroom and paneer into pieces. Chop the green chilies as well.
Mushroom paneer sabzi
Mushroom paneer sabzi has 151.1 calories per serving (1 Small Cup) — that's 129.6 calories per 100g. It provides 3.9g protein, 17.2g carbs, and 7.4g fat. With a low glycemic index (GI: 54), this recipe is suitable for weight loss, diabetes management, PCOS. The 6.8g 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 Mushroom paneer sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories151.1 kcal
- Carbs17.2 g (68.9 kcal)
- Protein3.9 g (15.5 kcal)
- Fats7.4 g (66.6 kcal)
Nutrition Label
Mushroom paneer sabzi
- Serving Size1 Small Cup (100 g)
- Calories151.1 kcal
- Carbs17.2 g
- Fiber6.8 g
- Sugar2.1 g
- Protein3.9 g
- Fat7.4 g
- Saturated fat3.8 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat0.9 g
- Cholesterol11.9 mg
- Sodium3389.8 mg
Nutrition per 100g
- Calories129.6 kcal
- Carbs14.8 g
- Fiber5.9 g
- Sugar1.8 g
- Protein3.3 g
- Fat6.4 g
- Cholesterol10.2 mg
- Sodium2907.2 mg
1 serving = 116.6g
Cooking time: 20 minutes
Serves: 5 persons
Ingredients
Cream
1 Table Spoon
Butter
2 Table Spoon
Fenugreek leaves
15 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Garlic small clove
5 Grams
Ginger fresh
5 Grams
Onion big
100 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Button mushroom fresh
100 Grams
Paneer
100 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Instructions
1
2
Puree the tomatoes
Chop the tomatoes and blend them into a puree.
3
Add spices
In a large kadai heat 2 tbsp oil and 2 tbsp butter. add 5 cloves, 2 pods cardamom and saute on low flame until it turns aromatic. Now add 2 onion, 2 clove garlic, 1 inch ginger.Saute until onions shrink slightly.
4
Add tomatoes
Add 3 chopped tomatoes, 15 cashew,s and saute for 2 minutes. Cover and boil for 10 minutes, or until tomato softens.cool completely and transfer to the blender and blend to smooth paste.
5
Saute the spices
In a large kadai heat 2 tbsp oil, 2 tbsp butter, 1 bay leaf, and 1 chilli. saute until the spices turn aromatic. Now add chopped onion and saute until onions turn and golden brown. Keeping the flame on low, add ½ tsp turmeric, 1 tsp chilli powder, ¾ tsp coriander powder, ¼ tsp cumin powder, ½ garam masala and 1 tsp salt. saute until the spices turn aromatic.
6
Simmer the puree
Add in prepared onion tomato paste and mix well. Cook until the oil separates from the masala paste. Now add 1 cup water and mix well adjusting the consistency.Further, add in 2 tbsp cream and mix well.
7
Add mushroom and paneer
Once the mixture is cooked properly, finally add mushroom to the pan and cook for another 2 minutes. then add the paneer cubes and cook.
8
Serve hot
Take out the mushroom paneer in a bowl and garnish with coriander leaves. Serve hot with chapati and rice.
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 | Mushroom paneer sabzi | Khumb Paneer Curry | Kumbalam Butter Masala | Mushroom butter masala |
|---|---|---|---|---|
| Calories | 151.1 kcal | 178.9 kcal | 175 kcal | 175 kcal |
| Carbs | 17.2 g | 5.6 g | 4.7 g | 4.7 g |
| Protein | 3.9 g | 5.6 g | 1.9 g | 1.9 g |
| Fat | 7.4 g | 14.9 g | 16.5 g | 16.5 g |
| Fiber | 6.8 g | 2.5 g | 2.8 g | 2.8 g |
| Sugar | 2.1 g | 2.9 g | 1.7 g | 1.7 g |
| Sodium | 3389.8 mg | 254.1 mg | 255.7 mg | 255.7 mg |
| Cholesterol | 11.9 mg | 14.3 mg | 19.7 mg | 19.7 mg |
Health Goals Suitability
Weight Loss
At just 151.1 kcal per serving, this is an excellent choice for weight management. The 6.8g 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 6.8g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (3.9g 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
Watch your intake — sodium (3389.8mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (54) with 6.8g 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~116.6g) 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 (~116.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~116.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~116.6g) 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
Mushroom paneer sabzi 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.
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 (302.2-453.3 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 Mushroom paneer sabzi contains 151.1 kcal (3.9g protein, 17.2g carbs, 7.4g fat). That's 129.6 kcal per 100g. You can track exact portions in the Hint app.
At just 151.1 kcal per serving, this is an excellent choice for weight management. The 6.8g 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 6.8g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mushroom paneer sabzi has 3.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Mushroom paneer sabzi is light enough for dinner at 151.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mushroom paneer sabzi is low 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 6.8g 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
