Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Paneer, cubed | 280 g | Sweet · Cooling |
 Tomato, chopped | 360 g | Sour, Sweet · Heating |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 320 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the cubed paneer and chopped tomato into even pieces.
- Warm the ghee; bloom the cumin, ginger, and turmeric until aromatic.
- Add the main ingredients and coriander seeds; turn them through the seasoning for two minutes.
- Pour in the water, add the rock salt, and cook covered until every component is tender and the sauce lightly coats it.
- Uncover for the final minutes, adjust the texture by stirring gently, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian everyday cooking)
This familiar paneer-tomato curry is flagged because it combines cheese with tomato. Vata: serve warm with soft rice. Pitta: reduce tomato and ginger. Kapha: use a smaller paneer portion. Compliant variant: replace the paneer with firm tofu while keeping the same cooked sauce.
USDA Nutrition Facts for Paneer Tomato Curry
| Nutrient | Per 100g | Per Serving (1 serving (250g)) |
|---|---|---|
| Energy (Calories) | 110 kcal | 275 kcal |
| Protein | 4.9 g | 12.3 g |
| Total Carbohydrates | 8.4 g | 21.0 g |
| Dietary Fiber | 0.7 g | 1.9 g |
| Total Sugars | 7.5 g | 18.8 g |
| Total Fat | 6.4 g | 16.0 g |
| Calcium | 179.6 mg | 449.0 mg |
| Iron | 0.56 mg | 1.40 mg |
| Magnesium | 24.3 mg | 60.8 mg |
| Phosphorus | 150.7 mg | 376.8 mg |
| Potassium | 309 mg | 774 mg |
| Sodium | 250 mg | 624 mg |
| Zinc | 0.69 mg | 1.72 mg |
| Copper | 0.04 mg | 0.10 mg |
| Manganese | 0.10 mg | 0.26 mg |
| Selenium | 2.8 µg | 6.9 µg |
| Vitamin C | 5.1 mg | 12.7 mg |
| Vitamin A (RAE) | 73.9 µg | 184.7 µg |
| Vitamin E | 0.39 mg | 0.97 mg |
| Vitamin K | 3.5 µg | 8.7 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.20 mg | 0.49 mg |
| Niacin (Vitamin B3) | 0.39 mg | 0.98 mg |
| Vitamin B6 | 0.11 mg | 0.29 mg |
| Folate (DFE) | 5.5 µg | 13.9 µg |
| Choline | 27.3 mg | 68.4 mg |
