Clean eats EP4: Masala chawal with Paneer
Macros:
Calories: 534Kcal
Protein: 32g
Fat: 20.7g
Carb: 57.4g
Fiber: 7.5g
[Source: Healthify me's calorie tracker]
🧺 Ingre****nts
🍚 For paneer masala rice
• 1 tsp oil 🫒
• 1 tsp jeera (cumin seeds)
• 1 small bay leaf 🌿
• 1 small onion, julienned 🧅
• A handful of spring onions (optional) 🌿
• 1 tsp ginger garlic paste
• 1 bowl mixed veggies (carrot 🥕, bell peppers 🫑, french beans)
• 1 tomato, julienned 🍅
• 1 tsp salt 🧂
• ½ tsp turmeric powder
• ½ tsp red chilli powder 🌶️
• 1 tsp coriander powder
• Water (for splashing) 💧
• 40 g boiled chickpeas (optional but recommended)
• 100 g cooked white rice 🍚
• 80 g paneer, cubed 🧀
• Juice of ½ lemon 🍋
🍽️ For the thali sides
• ½ cup cucumber tomato salad 🥒🍅
• ½ cup beetroot raita 🥣
Preparation
🍚 Paneer masala rice
• Heat oil in a pan.
• Add jeera and bay leaf, let it release aroma.
• Add julienned onion and spring onions. Sauté till slightly soft.
• Add ginger garlic paste and cook till the raw smell goes away.
• Add mixed vegetables and mix well.
• Add julienned tomato and cook lightly.
Keep the vegetables slightly chunky for better texture and volume.
• Add salt, turmeric, chilli powder and coriander powder.
• Mix well and cook for a minute.
• Add a splash of water to prevent masala from sticking.
• Add boiled chickpeas and mix.
• Add cooked rice and mix everything well.
• Add paneer cubes.
Soak paneer in warm water beforehand for a softer texture.
• Mix gently so the paneer doesn’t break.
• Finish with a squeeze of lemon for freshness 🍋
🍽️ Plating
• Serve the paneer masala rice in a bowl 🍚
• Add cucumber tomato salad on the side 🥒🍅
• Add beetroot raita for balance 🥣
A simple, high-volume, super satisfying meal that keeps you full without overcomplicating things 🤍✨
Sayona Says:
• Food is not your enemy.
• Starving won’t get you where you want to be.
• Balance and portion control always win.
• Eat well most of the time, and enjoy your cravings without guilt [Don’t worry, i’ll tell you the best junk food too hehe]
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