Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green peas, thawed | 250 g | Sweet, Astringent · Cooling |
 Paneer, cut into small cubes | 250 g | Sweet · Cooling |
 Fennel bulb, finely diced | 180 g | Sweet, Pungent · Cooling |
 Fennel seeds, ground | 5 g | Sweet, Pungent, Bitter · Cooling |
 Cashews, soaked and drained | 45 g | Sweet · Heating |
 Ghee, for the pan | 20 g | Sweet · Cooling |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 480 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Punjabi Pea Paneer Fennel Gravy, heat 480 ml (about 2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cover the cashews with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Soften the diced fennel bulb in ghee until translucent. Take 8–10 minutes over gentle medium heat, using the stated texture and aroma as the final guide.
- Blend half of it with the soaked cashews and hot water. Blend for 20–30 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Return the pale sauce to the pan, season it with ground fennel and turmeric. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Simmer until smooth. Maintain moderate heat for 11–13 minutes, stirring every 5 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Add the peas and paneer cubes, warm them gently without vigorous stirring, and adjust the gravy before serving. Keep the pan over medium-low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Punjabi Pea Paneer Fennel Gravy for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
A tomato-free fennel and cashew gravy supports peas and paneer without sharp sourness Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: reduce paneer and cashew and use more peas.
USDA Nutrition Facts for Punjabi Pea Paneer Fennel Gravy
| Nutrient | Per 100g | Per Serving (1 serving (309g)) |
|---|---|---|
| Energy (Calories) | 118 kcal | 366 kcal |
| Protein | 5.1 g | 15.8 g |
| Total Carbohydrates | 10.0 g | 31.0 g |
| Dietary Fiber | 1.9 g | 5.9 g |
| Total Sugars | 6.6 g | 20.5 g |
| Total Fat | 6.6 g | 20.4 g |
| Calcium | 141.0 mg | 435.7 mg |
| Iron | 0.79 mg | 2.43 mg |
| Magnesium | 32.6 mg | 100.8 mg |
| Phosphorus | 148.6 mg | 459.1 mg |
| Potassium | 288 mg | 889 mg |
| Sodium | 174 mg | 538 mg |
| Zinc | 0.92 mg | 2.85 mg |
| Copper | 0.14 mg | 0.43 mg |
| Manganese | 0.17 mg | 0.52 mg |
| Selenium | 2.8 µg | 8.6 µg |
| Vitamin C | 9.9 mg | 30.7 mg |
| Vitamin A (RAE) | 59.6 µg | 184.3 µg |
| Vitamin E | 0.44 mg | 1.37 mg |
| Vitamin K | 15.9 µg | 49.1 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.18 mg | 0.54 mg |
| Niacin (Vitamin B3) | 0.70 mg | 2.15 mg |
| Vitamin B6 | 0.11 mg | 0.35 mg |
| Folate (DFE) | 19.6 µg | 60.6 µg |
| Choline | 27.8 mg | 85.9 mg |
