Cauliflower-Peas-Paneer Recipe

Cauliflower-Peas-Paneer Recipe is one of the most delicious recipes one can have for dinner.  In this blog post, I am going to share a healthy recipe in which I have used lots of veggies. Children, who don’t like vegetables, will also love this dish. It is simple and yummy and is very easy to cook. Now let’s see the health benefits of the Cauliflower-Peas-Paneer Recipe.

Cauliflower is a cruciferous vegetable that is not only low in calories but also packed with nutrients and health benefits. Here are some of the potential health benefits of cauliflower:

Rich in Nutrients: Cauliflower is a good source of vitamins and minerals, including vitamin C, vitamin K, vitamin B6, folate, potassium, and manganese. These nutrients are essential for various bodily functions, such as immune system support, blood clotting, and bone health.

Antioxidant Properties: Cauliflower contains antioxidants, such as glucosinolates and carotenoids, which help neutralise free radicals in the body. Free radicals can cause oxidative stress, which is linked to chronic diseases and ageing.

Anti-Inflammatory Effects: Some compounds in cauliflower, including glucosinolates and isothiocyanates, have anti-inflammatory properties. Chronic inflammation is associated with many health conditions, including heart disease and certain types of cancer.

Heart Health: Cauliflower may contribute to heart health by helping to lower blood pressure and reduce levels of cholesterol. The fibre, potassium, and antioxidants in cauliflower play a role in supporting cardiovascular health.

Digestive Health: The high fibre content in cauliflower promotes a healthy digestive system by preventing constipation and supporting regular bowel movements. Adequate fibre intake is also associated with a lower risk of developing colorectal cancer.

Weight Management: Cauliflower is low in calories and carbohydrates, making it a good choice for those looking to manage their weight. It can be a satisfying and nutritious addition to meals without contributing significantly to calorie intake.

Cancer Prevention: Some studies suggest that the compounds in cauliflower, particularly glucosinolates, may have anti-cancer properties. These compounds may help prevent the development of certain types of cancer, such as colorectal and lung cancer.

Rich in Choline: Cauliflower is a good source of choline, an essential nutrient important for brain health. Choline is involved in various processes, including neurotransmitter synthesis and brain development.

Versatility in Cooking: Cauliflower is a versatile vegetable that can be used in various dishes. It can be roasted, mashed, riced, or used as a low-carb alternative in recipes. This versatility makes it easy to incorporate into a balanced and nutritious diet.

It’s important to note that individual responses to food can vary, and while cauliflower offers numerous health benefits, it’s just one component of a well-rounded and diverse diet.

Peas are a nutrient-rich legume that provides a variety of health benefits. Here are some of the potential health benefits of including peas in your diet:

Rich in Nutrients: Peas are a good source of essential nutrients, including vitamins (such as vitamin K, vitamin C, and several B vitamins), minerals (including manganese, phosphorus, and folate), and dietary fibre.

High in Protein: Peas are relatively high in protein compared to many other vegetables. Protein is essential for muscle repair, immune function, and overall cellular health.

Rich in Antioxidants: Peas contain antioxidants, including flavonoids, carotenoids, and phenolic acids, which help neutralise free radicals in the body. Antioxidants play a role in reducing oxidative stress and inflammation.

Heart Health: The fibre, potassium, and antioxidants in peas contribute to heart health. The fibre helps lower cholesterol levels, while potassium helps regulate blood pressure. These factors contribute to a reduced risk of cardiovascular diseases.

Blood Sugar Regulation: The fibre content in peas slows down the digestion and absorption of sugars, which can help regulate blood sugar levels. This can be beneficial for individuals with diabetes or those at risk of developing diabetes.

Weight Management: Peas are relatively low in calories and high in fibre, making them a satisfying and nutritious addition to meals. The combination of protein and fibre can help promote feelings of fullness, potentially aiding in weight management.

Digestive Health: The fibre in peas supports digestive health by promoting regular bowel movements and preventing constipation. Adequate fibre intake is essential for maintaining a healthy digestive system.

Bone Health: Peas contain vitamin K, which plays a crucial role in bone health by assisting in calcium absorption and bone mineralization. Adequate vitamin K intake is associated with a reduced risk of fractures and improved bone density.

Anti-Inflammatory Properties: Some compounds in peas have anti-inflammatory properties, which can help reduce inflammation in the body. Chronic inflammation is linked to various health conditions, including arthritis and heart disease.

Rich in Iron: Peas contain iron, a vital component of haemoglobin that is responsible for transporting oxygen in the blood. Including iron-rich foods like peas in the diet can help prevent iron deficiency anaemia.

Supports Eye Health: Peas contain carotenoids, including lutein and zeaxanthin, which are beneficial for eye health. These compounds help protect the eyes from oxidative damage and may reduce the risk of age-related macular degeneration.

Incorporating a variety of vegetables, including peas, into your diet is a great way to ensure a diverse range of nutrients and health benefits.

Paneer, also known as Indian cottage cheese, is a popular dairy product that offers several health benefits due to its nutritional composition. Here are some potential health benefits of paneer:

Rich in Protein: Paneer is an excellent source of high-quality protein, making it a valuable food for vegetarians and those looking to increase their protein intake. Protein is essential for muscle repair, growth, and overall body function.

Calcium Content: Paneer is a good source of calcium, a mineral crucial for maintaining strong and healthy bones and teeth. Adequate calcium intake is also important for proper blood clotting, nerve function, and muscle contraction.

Rich in Phosphorus: Paneer contains phosphorus, another essential mineral that works in conjunction with calcium for bone health. Phosphorus is also involved in various physiological processes, including energy metabolism and kidney function.

Vitamin D Source: Paneer is a source of vitamin D, which is important for calcium absorption and bone health. Vitamin D also plays a role in supporting the immune system and maintaining overall health.

Provides B Vitamins: Paneer contains various B vitamins, including B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). These vitamins are essential for energy metabolism, nerve function, and the production of red blood cells.

Weight Management: The protein and fat content in paneer can contribute to a feeling of fullness, potentially aiding in weight management by reducing overall calorie intake.

Muscle Health: The protein in paneer provides essential amino acids that support muscle health. Including paneer in a balanced diet can be beneficial for individuals engaged in physical activities or those looking to build and maintain muscle mass.

Blood Sugar Regulation: Paneer has a low glycemic index, which means it has a minimal impact on blood sugar levels. Including low-glycemic foods in the diet can be helpful for individuals with diabetes or those aiming to manage blood sugar levels.

Rich in Conjugated Linoleic Acid (CLA): Paneer contains CLA, a fatty acid that has been associated with various health benefits, including anti-inflammatory and anti-cancer properties. However, more research is needed to fully understand the impact of CLA on human health.

Versatility in Cooking: Paneer is a versatile ingredient that can be incorporated into a variety of dishes, both savoury and sweet. This makes it easy to include in a diverse and balanced diet.

While paneer can be a nutritious addition to a diet, it’s essential to consume it in moderation, especially if you are managing your calorie or fat intake. Additionally, individuals with lactose intolerance or dairy allergies should avoid paneer or choose lactose-free alternatives.

Now, let’s see the ingredients used to prepare the Cauliflower-Peas-Paneer Recipe.

Ingredients:

• 500 gm paneer, cut into cubes
• 1 big cauliflower, cut into florets
• 250 gm peas, removed from pods
• 1 bay leaf
• 2 cardamoms
• 1 inch cinnamon stick
• 1 tbsp ginger-garlic paste
• 1 tsp turmeric powder
• 1 tsp red chilli powder
• 1 tsp cumin powder
• 1 tsp coriander powder
• Salt to taste
• 2 tbsp refined oil
• 1 large onion (chopped)
• 2 tomatoes (chopped)
• 2 green chillies
• 2 tbsp curd
• 1 tsp fresh cream
• 1 tsp crushed kasuri methi

Instructions:

The boiling process:

Firstly, rub turmeric powder and salt on cauliflower florets and peas. Then, take a frying pan. Add oil to it and fry the cauliflower florets and peas. After frying, keep it aside.

The frying of paneer:

Cut paneer into small cubes. Rub turmeric powder and salt on paneer cubes. Next, take a frying pan. Add refined oil in a pan to fry paneer cubes. After frying, keep them separate.

The making of the paste:

Take a blender jar. Add chopped onions, chopped tomatoes and green chillies and a little water to make a smooth paste. Keep it aside. 

The cooking process:

Add refined oil in a pan. Then, add 1 bay leaf, 2 cardamoms and 1 inch cinnamon stick. Saute. Then add ginger-garlic paste.  Also, add onion-tomato-green chilli paste. Next, take a small bowl. Take 2 tbsp curd and whisk it nicely. Add the beaten curd on a low flame or turn off the gas before you add the curd. Next, add all the spices like turmeric powder, red chilli powder, cumin powder, coriander powder and salt to taste. Add a little water as per the requirement of the gravy. Once the masala starts to separate from the oil, add fried cauliflower florets and peas and the fried paneer cubes. Garnish your dish with fresh cream and crushed kasuri methi. Serve with homemade roti or naan.