Paneer Stir Fry

Paneer Stir Fry

During the summer I cook elaborate meals, well thought out themes with multiple dishes and lots of dessert. Then the ship docks for the season and I return to a life that I view as more normal, living on land and waiting out the days till Zodiac set’s her sails again. This winter in particular I decided to change the way I eat, focusing on more vegetables and less of everything else. It’s been a struggle to find ideas that entice me the same way my menus do during the summer, sometimes it just takes a little more thinking outside the box.

This stir fry came around because I made a big block of paneer, an unaged Indian cheese, but I wanted to use it in a smart way, small amounts here and there. To make those high calorie ingredients stretch they must be incorporated with vegetables; so I came up with this, an Indian inspired stir fry. Lots of vegetables, a little curry powder and some fried paneer served with cauliflower rice and raita, a cilantro cucumber yoghurt sauce. This recipe is flexible, use some leeks, broccoli or throw in some jalapenos slices if you like the heat, exchange the coriander seeds for cumin or brown mustard seeds, make it your own.


Paneer Stir Fry


  • 1 tbsp. coconut oil or oil with a high smoke point
  • 8 -10 oz paneer, cubed
  • 1 tsp. crushed coriander seeds
  • ½ tsp. salt
  • 1 large onion, sliced
  • 2 garlic cloves
  • 1 -2 tsp. grated fresh ginger
  • 1 carrot, sliced on the bias
  • 1 green bell pepper, cut in this strips
  • 3 small zucchinis,
  • ½ tsp. salt
  • 2 tsp. curry powder
  • ¼ tsp. cayenne
  • 1 large tomato, cut into
  • 1 tbsp. lemon juice or apple cider vinegar

Serve with

  • cauliflower rice
  • raita, Indian yoghurt sauce


  1. Heat a large pan on medium high heat, add 1 tablespoon of coconut oil until hot, add the paneer cubes along with the crushed coriander seeds and salt.
  2. Toss the paneer cubes around until they are dark golden brown, this will take about 7 minutes, remove from the pan leaving any remaining oil behind.
  3. To the same hot pan add the onion slices and cook until wilted, add in the garlic, ginger and carrots. Toss everything together and cook until the carrots are about halfway done.
  4. Add in the bell peppers, zucchini, salt, curry powder and cayenne, cook until everything is tender. If things start to stick add a tablespoon of water.
  5. Finish the dish by adding in the tomatoes, lemon juice and the fried paneer.
  6. Serve with califlwer rice and raita.

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