Indian Flag Vegetable and Paneer Sauté (Poriyal)

Vegetable and paneer sauté (paneer poriyal)

Warning: though I have posted this vegetable and paneer sauté under “side dishes”, there is a great chance you will want to eat this as a main dish and lick the pan. If licking the pan, please make sure it has had time to cool. I do not want to be responsible for tongue burns.

I first got the idea for this super simple sauté dish from my good friend who once served me cubed paneer and vegetables as a vegetarian version of scrambled eggs.Why do I call my version the “Indian Flag sauté”, you ask? Well have a look:

Indian flag sauté

I happened upon this vegetable combination by chance when, as usual, I was digging through the odd assortment of forgotten vegetables left in my fridge. The flavor pairings couldn’t be more perfect! Besides for their beautiful, vibrant colors, each ingredient brings a slightly different texture to every bite. The carrots are deliciously sweet and crunchy, the green peppers are juicy and refreshing while the paneer is silky and creamy. The best part? All of the ingredients are only quickly sautéed in a small amount of olive oil, meaning this recipe is ridiculously easy and healthy.

vegetable and paneer healthy side dish

*Note: Because you are such loyal readers and have memorized every previous post and recipe I know what you are thinking. Didn’t I tell you to soak the cubed paneer  in water to soften before cooking in our Chettinad Paneer Curry recipe? You are absolutely right! When you are cooking paneer in a curry or sauce often you will soak the cubes beforehand to soften. In this dish however, we want to keep the cubes firm to align with the crispness of the other ingredients (carrots/green peppers). The firmness of the paneer will also hold up better to the gentle sauteing in the pan.

Serve this vegetable and paneer sauté in place of any vegetable side. This dish goes great as a side to rice as well as meat. Enjoy!

Recipe:

Indian Flag Vegetable and Paneer Sauté (Poriyal)
 
Prep time
Cook time
Total time
 
This super quick and healthy vegetable and paneer (Indian cheese) sauté is a delight to the sense. Colorful, flavorful and crunchy, this simple side is sure to become a new favorite.
Author:
Recipe type: Side Dish
Cuisine: Indian
Serves: 4-6
Ingredients
  • olive oil
  • 1 small onion or ½ medium onion,diced
  • handful of curry leaves roughly chopped (about 1 TBS)
  • 2 tsp mustard seeds
  • 1 tsp cumin seeds
  • 2 carrots, diced
  • 1 green pepper, diced
  • ½ a block of paneer (200 grams), diced in cubes
  • salt to taste
Instructions
  1. Heat a small amount of olive oil in a skillet over medium heat. When the oil is hot (moves around the pan easily), add the mustard seeds and cumin seeds and let them heat up (1-2 min)
  2. When the mustard seeds begin to "pop" (fatten, turn gray and jump in the pan), add the curry leaves and onions and sauté until the onions are tender, about 1-2 min
  3. Add the carrots to the pan and stir for about 2 min to cook. Then, cover with a lid for 1 min to soften the carrots slightly.
  4. Remove the lid and add the green peppers. Sauté for about 1 min to slightly fry and then cover for 1 min with a lid to cook
  5. Remove the lid and add the paneer and salt to taste and sauté with all the vegetables for a minute.
  6. Remove from heat and enjoy!
Notes
*It is important to add the vegetables in stages so that they can cook according to the time they need. Carrots need the most time while the paneer hardly needs to be sautéed.

**To maintain a crispy, crunchy texture, do not overcook the vegetables or paneer.

***If you do not have curry leaves, this ingredient can be omitted. The curry leaves add a nice, subtle flavor to the cooking oil

 

Steps:

1.Heat a small amount of olive oil in a skillet over medium heat. When the oil is hot (moves around the pan easily), add the mustard seeds and cumin seeds and let them heat up (1-2 min)

mustard and cumin seeds

2.When the mustard seeds begin to “pop” (fatten, turn gray and jump in the pan), add the curry leaves and onions and sauté until the onions are tender, about 1-2 min

making vegetable and paneer sauté

3.Add the carrots to the pan and stir for about 2 min to cook. Then, cover with a lid for 1 min to soften the carrots slightly.

making vegetable and paneer sauté

4.Remove the lid and add the green peppers. Sauté for about 1 min to slightly fry and then cover for 1 min with a lid to cook

making vegetable and paneer sauté

5. Remove the lid and add the paneer and salt to taste and sauté with all the vegetables for a minute.

making vegetable and paneer sautémaking vegetable and paneer sauté

6.Remove from heat and enjoy!

 vegetable and paneer sauté side dish

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