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Healthy Paneer Korma

Orla Walsh, RD
Orla Walsh, RD
Orla Walsh is a Registered Dietitian, owner of Orla Walsh Nutrition, former performance nutritionist to the Irish Olympic team and regular contributor for the Irish Independent newspaper, RTE and Newstalk FM.
healthy paneer korma

I love Indian food and I would eat it daily if I could. However, feeding a young family requires a compromise. So, the super spicy stuff isn’t cooked as often as I might like. 

Having an everyday, healthy korma recipe that is quick to make and always gobbled up by everyone is a handy recipe to have to hand. 

I plan meals around the protein source often. E.g. oily fish, shellfish, white fish, white meat, red meat and dairy. This meal is part of my “dairy dinner file”. 

Paneer is a firm favourite in our house. It’s a lean protein that is mild in flavour and low in salt, making it a healthy choice for all ages. It’s a great weaning food too. 

Ingredients

  • Extra virgin olive oil (to fry with) 
  • A block of paneer cut into pieces 
  • 1 large onion
  • 2 inches of ginger
  • 2 cloves of garlic 
  • 1/2 jar of korma paste (1/4 if feeding to kids who don’t like too much flavour)
  • 3 cardamom pods
  • 70g ground almonds
  • 350ml stock (lower salt if possible)
  • 200g Greek yogurt
  • 1 tsp cornflour 

How to make it

  1. If using brown rice, throw it on now. (If using basmati rice, wait until step 7)
  2. Blend the onion, ginger, garlic & 30ml water. (I used my Nutribullet)
  3. Heat a saucepan and fry this mixture for about 10 minutes on a lower heat.
  4. Meanwhile, fry the paneer in a frying pan. Once browned, set aside. 
  5. Lob in the korma paste and cardamom to the onion mixture and fry for a min. Then stir in the almond and stir it well. 
  6. Next pour in the stock and increase the heat till you see bubbles. Then lower the heat and cook for 10 minutes to reduce the liquid. So leave the lid off. 
  7. If using basmati rice rather than brown rice, throw it on now. 
  8. Start getting ready to cook up some veg for the side. We had green beans in the freezer! 
  9. Stir the cornflour into the Greek yoghurt. Add the yoghurt into the korma alongside the paneer. 
  10. Within a minute it’s ready to serve! Season at the table (kids don’t need salt!)
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