Stir-fries are a fast way to get a wide mix of vegetables onto the plate, and this version pairs paneer with a colourful mix of vegetables tossed together in a hot pan. Brown rice on the side adds a slower burning carbohydrate than white rice, to keep the meal satisfying for longer. The dish comes together swiftly once the vegetables are chopped, making it a strong option for a weekday dinner. A light sauce built from soy sauce and garlic keeps the flavor simple without relying on any added sugar. Nutritional Benefits Paneer supplies protein and calcium, while the mixed vegetables such as broccoli, carrot and bell pepper add fibre, vitamin C and antioxidants. Brown rice retains its bran layer compared to white rice, which means it carries more fibre and B vitamins into the meal.
786 kcal
Calories
37 g
Protein
67 g
Carbs
43 g
Fat
Heat oil in a pan or wok on high heat and lightly pan fry the paneer cubes until golden on the edges. Set aside.
In the same pan, add a little more oil if needed and saute the garlic and ginger for a few seconds.
Add the onion, carrot, broccoli and bell pepper and stir-fry on high heat for 3 to 4 minutes, keeping the vegetables slightly crisp.
Return the paneer to the pan, add soy sauce, sesame oil, salt and pepper, and toss everything together for a minute.
Serve hot over a bed of cooked brown rice.
Summary
This stir-fry brings together about 16 grams of protein from paneer with the fibre and vitamin content of four different vegetables, all served over brown rice for roughly 300 calories per serving. Keeping the vegetables slightly crisp preserves more of their nutrients than prolonged cooking would, and the soy based sauce keeps the flavor savoury without any added sugar. It is a well rounded dinner that also works well the next day as a packed lunch
