Salted Paneer Cheese
Bos taurusClinical Encyclopedia
Salted paneer cheese is a fresh cheese common in South Asian cuisine, known for its soft texture and mild flavor. It is often used in various dishes and is a good source of protein and calcium.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed fresh, sautéed, or grilled. Can be added to salads, curries, or served with bread.
Smart Selection & Storage
Choose paneer that is fresh, firm, and has a clean smell. Avoid any that appear discolored or have an off odor.
Store in an airtight container in the refrigerator and consume within a week for best quality.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A slow-digesting protein that supports muscle growth.
Has antimicrobial properties and supports immune function.
"Paneer is a staple in many Indian households and is often made at home using milk and lemon juice."
Myths vs Realities
Healthy Recipes
Paneer and Spinach Stuffed Bell Peppers
These vibrant bell peppers are filled with a nutritious mixture of salted paneer cheese and spinach, making for a colorful and healthy dish.
- 4 bell peppers
- 200g salted paneer cheese, crumbled
- 150g fresh spinach, chopped
- 1 teaspoon olive oil
- 1 teaspoon garlic, minced
- 1/2 teaspoon black pepper
- 1/4 teaspoon red chili flakes
- 1/4 cup grated parmesan cheese
- 1. Preheat the oven to 180°C (350°F).
- 2. In a pan, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
- 3. In a bowl, mix the sautéed spinach with crumbled paneer, black pepper, and chili flakes. Stuff the mixture into halved bell peppers, top with parmesan, and bake for 25 minutes.
Paneer Tikka Skewers
These grilled paneer tikka skewers are marinated in spices and yogurt, offering a smoky flavor while being packed with protein.
- 300g salted paneer cheese, cubed
- 1/2 cup plain yogurt
- 1 tablespoon ginger-garlic paste
- 1 tablespoon tikka masala
- 1 tablespoon lemon juice
- 1 bell pepper, cubed
- 1 onion, cubed
- Skewers
- 1. In a bowl, mix yogurt, ginger-garlic paste, tikka masala, and lemon juice to create a marinade.
- 2. Add paneer cubes, bell pepper, and onion to the marinade, and let it sit for at least 30 minutes.
- 3. Thread the marinated ingredients onto skewers and grill for about 10-15 minutes, turning occasionally.
Paneer and Quinoa Salad
This refreshing salad combines quinoa, salted paneer cheese, and a mix of colorful veggies, perfect for a light lunch.
- 1 cup cooked quinoa
- 150g salted paneer cheese, diced
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/2 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, diced paneer, cucumber, bell pepper, and cherry tomatoes.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Paneer and Vegetable Stir-Fry
A quick and healthy stir-fry featuring salted paneer cheese and a variety of colorful vegetables, perfect for a weeknight dinner.
- 200g salted paneer cheese, cubed
- 1 cup broccoli florets
- 1 cup bell peppers, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1 teaspoon garlic, minced
- 1. Heat sesame oil in a pan over medium heat, add garlic and ginger, and sauté until fragrant.
- 2. Add broccoli, bell peppers, and carrot, stir-frying for about 5 minutes.
- 3. Add paneer and soy sauce, stir well, and cook for an additional 3-4 minutes before serving.
Paneer and Lentil Curry
This hearty curry features salted paneer cheese and lentils simmered in a spiced tomato sauce, perfect for a comforting meal.
- 200g salted paneer cheese, cubed
- 1 cup cooked lentils
- 1 can diced tomatoes
- 1 onion, chopped
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- Salt to taste
- Fresh cilantro for garnish
- 1. In a pot, heat olive oil and sauté onion until translucent.
- 2. Add diced tomatoes and curry powder, cooking for 5 minutes.
- 3. Stir in cooked lentils and paneer, simmer for 10 minutes, and garnish with fresh cilantro before serving.
Paneer and Avocado Toast
A nutritious twist on classic avocado toast, topped with salted paneer cheese for added protein and flavor.
- 2 slices whole grain bread
- 100g salted paneer cheese, sliced
- 1 ripe avocado
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread slices until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast, top with sliced paneer, and sprinkle with red pepper flakes.
Paneer and Chickpea Salad Wraps
These healthy wraps are filled with a mix of salted paneer cheese, chickpeas, and fresh veggies, perfect for a nutritious lunch.
- 4 whole wheat wraps
- 150g salted paneer cheese, crumbled
- 1 cup canned chickpeas, rinsed
- 1 cup lettuce, shredded
- 1/2 cucumber, sliced
- 1/4 cup tahini dressing
- 1. In a bowl, combine crumbled paneer, chickpeas, lettuce, and cucumber.
- 2. Lay the mixture onto each wrap and drizzle with tahini dressing.
- 3. Roll the wraps tightly, slice in half, and serve.
Paneer and Zucchini Fritters
These crispy fritters combine grated zucchini and salted paneer cheese, making for a delightful and healthy snack.
- 200g salted paneer cheese, grated
- 1 medium zucchini, grated
- 1/2 cup chickpea flour
- 1 egg
- 1 teaspoon cumin powder
- Salt to taste
- Olive oil for frying
- 1. In a bowl, mix grated zucchini, paneer, chickpea flour, egg, cumin, and salt until well combined.
- 2. Heat olive oil in a skillet over medium heat and drop spoonfuls of the mixture into the pan.
- 3. Fry until golden brown on both sides, then drain on paper towels before serving.
Paneer and Tomato Basil Soup
A creamy and flavorful soup made with salted paneer cheese, fresh tomatoes, and basil, perfect for a light dinner.
- 4 ripe tomatoes, chopped
- 200g salted paneer cheese, cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1/4 cup fresh basil leaves
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until soft, then add chopped tomatoes and cook for 5 minutes.
- 2. Pour in vegetable broth and bring to a boil, then simmer for 15 minutes.
- 3. Blend the soup until smooth, stir in paneer and basil, and season with salt and pepper before serving.
Paneer and Sweet Potato Hash
A nutritious breakfast hash featuring roasted sweet potatoes, salted paneer cheese, and spices, perfect for starting your day right.
- 2 medium sweet potatoes, diced
- 200g salted paneer cheese, cubed
- 1 bell pepper, diced
- 1 onion, chopped
- 1 teaspoon paprika
- Salt and pepper to taste
- Olive oil for roasting
- 1. Preheat the oven to 200°C (400°F). Toss sweet potatoes, bell pepper, and onion with olive oil, paprika, salt, and pepper.
- 2. Spread on a baking sheet and roast for 25 minutes until tender.
- 3. Add paneer cubes to the baking sheet for the last 5 minutes, then serve warm.
Frequently Asked Questions (FAQ)
Is salted paneer cheese suitable for vegetarians?
Yes, paneer is made from milk and is suitable for vegetarians.
How should I store salted paneer cheese?
Store it in the refrigerator in an airtight container to maintain freshness.
Can I freeze salted paneer cheese?
Yes, but it may change texture upon thawing.
What dishes can I make with salted paneer cheese?
You can use it in curries, salads, or grilled dishes.
Is salted paneer cheese high in calories?
Yes, it is relatively high in calories due to its fat content.
Can I use salted paneer cheese in desserts?
Yes, it can be used in sweets like rasgulla or paneer-based desserts.
How long does salted paneer cheese last?
It typically lasts about a week in the refrigerator.
Is there a difference between salted and unsalted paneer?
Yes, salted paneer has added salt for flavor, while unsalted is plain.