One Pot Indian-Inspired Paneer and Chickpeas
Including a mix of plant and animal foods, such as those in this recipe, is a great way to maximize the nutritional and health benefits of your meals. For example, milk provides 15 nutrients including complete protein which boosts the protein quality of this dish. The good bacteria in probiotic-rich yogurt and kefir contribute to a healthy gut flora. And the vitamin C in the tomatoes increases the absorption of iron found in the chickpeas.
Ingredients
2 tbsp (30 mL) butter
1 onion, chopped
2 cloves garlic, minced
1 tbsp (15 mL) grated fresh gingerroot
1 tbsp (15 mL) garam masala or curry powder
1 can (796 mL) crushed tomatoes
1 can (540 mL) chickpeas, drained and rinsed
1 bag (500 g) frozen cauliflower, thawed and chopped into bite-size pieces if large
1/2 cup (125 mL) water
1 tsp (5 mL) salt
1 tbsp (15 mL) whole wheat flour
1 cup (250 mL) milk
1 pkg (350 g) paneer, cut into 1/2-inch (1 cm) cubes
3 cups (750 mL) packed baby spinach
1 cup (250 mL) plain yogurt or plain kefir
Did you know? According to Environment and Climate Change Canada, the federal government department responsible for coordinating environmental policies and programs, Canadian milk production only accounts for about 1% of Canada’s total greenhouse gas emissions.
Nutritional information
Energy
399 Calories
Protein
26 g
Carbohydrate
32 g
Fat
21 g
Fibre
8.0 g
Sodium
756 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % DV*
Calcium
38 % / 497 mg
Thiamin
76 %
Vitamin C
74 %
Niacin
58 %
Riboflavin
46 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
- In a large pot, melt butter over medium heat. Add onion and sauté for 8 minutes, until softened. Add garlic, ginger and garam masala; sauté for 30 seconds. Stir in tomatoes, chickpeas, cauliflower, water, and salt; bring to a simmer.
- In a small bowl, whisk flour into milk; gradually pour into pot while whisking constantly. Simmer until sauce has thickened, about 3 minutes.
- Add paneer and spinach; stir gently. Cook until paneer is heated through, and spinach is wilted. In a small bowl, whisk yogurt until smooth (if using). Remove pot from heat and stir in yogurt or kefir. Return to stove and heat through.
This recipe scores high marks for nutrition. It’s an excellent source of folate, vitamin B6, calcium and vitamin C.
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