Paneer & Chickpea Masala (High‑Protein Punjabi Style)

Name: Paneer & Chickpea Masala (High‑Protein Punjabi Style)
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 4 servings
Cuisine: North Indian
Ingredients: 500 g paneer; 120 g Greek yogurt; 1 tbsp lemon juice; 1 tsp ginger paste; 1 tsp garlic paste; 1 tsp Kashmiri red chili powder; 0.5 tsp turmeric; 1 tsp garam masala; 1 tsp salt; 2 tbsp vegetable oil; 1 tbsp vegetable oil; 1 tbsp unsalted butter; 0.5 tsp cumin seeds; 1 large onion; 1 tbsp ginger paste; 1 tbsp garlic paste; 400 g tomato puree; 1 tsp ground coriander; 1 tsp ground cumin; 1 tsp Kashmiri red chili powder; 0.5 tsp turmeric; 1 tsp garam masala; 1 can chickpeas; 120 ml water; 1 tsp kasuri methi; 2 tbsp fresh cilantro; 1 tsp amchur (dry mango powder); 0.5 tsp salt; 1 piece lemon

A protein-forward North Indian curry that combines seared marinated paneer with tender chickpeas in a spiced tomato gravy — great for training meal-prep or a hearty weeknight dinner.

AI image

1 hr

start to finish

20 min

hands on

Some skill

difficulty

servings

4 servings

Ingredients

For finishing

2 tbsp fresh cilantrochopped
1 tsp amchur (dry mango powder)optional, adds brightness
½ tsp saltadjust to taste

To serve

1 piece lemoncut into wedges

Contains dairy. Cooking for an allergy? Check the label on every packet you use — brands differ, and we can only tell you what the recipe calls for.

Roughly, per serving

530 kcal32g protein30g carbs29g fat

An estimate, not a lab analysis.

Method

Make the paneer marinade: in a medium bowl whisk together Greek yogurt, lemon juice, ginger paste, garlic paste, Kashmiri chili powder, turmeric, garam masala, 1 tsp salt and 2 tbsp oil.
Toss the paneer cubes in the marinade until evenly coated, cover and refrigerate to marinate.
While the paneer marinates, drain and rinse the chickpeas and set aside.
Heat a large heavy skillet over medium-high heat and add 1 tbsp oil. When hot, add the marinated paneer in a single layer (work in batches if needed) and sear until golden on 2 sides, about 2–3 minutes per side.
If the skillet sticks, add a teaspoon more oil. The goal is a light crust, not a hard char.
Transfer seared paneer to a plate and keep warm.
In the same skillet, add 1 tbsp oil and the butter. When butter foams, add cumin seeds and let them sizzle for 10–15 seconds.
Add the finely chopped onion and sauté over medium heat until soft and beginning to brown, stirring frequently.
Stir in 1 tbsp ginger paste and 1 tbsp garlic paste and cook, stirring, for 1 minute until fragrant.
Pour in the tomato puree and add ground coriander, ground cumin, Kashmiri chili powder, turmeric and 1 tsp garam masala. Stir and bring to a gentle simmer.
Simmer the tomato-spice base, uncovered, until it thickens and the oil separates slightly from the masala, stirring occasionally.
Reduce heat if the tomato begins to splatter; a richer color develops if it reduces for the full time.
Add the drained chickpeas, 120 ml water and 1/2 tsp salt; stir to combine.
Simmer the chickpeas in the gravy until the chickpeas are tender and the flavors meld, stirring occasionally.
Gently fold the seared paneer into the chickpea masala and warm through for 2–3 minutes so the paneer soaks some sauce but keeps its shape.
Finish with crushed kasuri methi, amchur (if using), chopped cilantro and adjust salt to taste.
Serve hot with lemon wedges alongside steamed rice or whole-wheat roti.

Worth knowing

For higher protein per serving, press homemade paneer dry before cooking (wrap in a towel and weight for 20 minutes) — firmer paneer holds up better when seared.
If you prefer oven cooking, roast marinated paneer on a rimmed tray at 450°F (230°C) for 8–10 minutes, turning once.
Use canned chickpeas for speed; if using dried chickpeas, soak overnight and cook until tender (adds time but works well for bulk meal-prep).
Kasuri methi and amchur add the classic Punjabi tang; if unavailable, finish with an extra squeeze of lemon.

Make it yours

Cooking without dairy, without an oven, for someone who won't touch chilli, or for six instead of four? Have the recipe rewritten around it — quantities, steps and all.

VegetarianHigh proteinMeal prep

More North Indian cooking

An original Restaurant Pro recipe — our own composition in the idiom of North Indian cooking, not any restaurant's recipe. Written to be vegetarian as listed.