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Pan-Seared Paneer & Veggie Tikka Curry
New
High Protein
Veggie
Pan-Seared Paneer & Veggie Tikka Curry

with Rapid Rice & Coriander

15 min
Difficulty: 1/3
Indian

In 4 short steps, watch this delightful curry appear before your eyes. Brimming with tender veggies, two spices and passata, as well as some staple paneer, this tikka curry gets a major tick of approval. *This recipe is under 650kcal per serving.*

Allergens

Milk
May contain traces of allergens
Wheat
Soy
Gluten

Utensils

Large Non-Stick Pan
Medium Pan

Tags

Quick
High Protein
Easy
New
Vegetarian
Naturally GF
Classic
Veggie
Ingredients
Basmati rice

Basmati rice

1 packet

Paneer cheese

Paneer cheese

1

Brown onion

Brown onion

1

Garlic

Garlic

3

Capsicum

Capsicum

1

Mild North Indian spice blend

Mild North Indian spice blend

1 sachet

Mumbai spice blend

Mumbai spice blend

1 sachet

Passata

Passata

1 packet

Baby spinach leaves

Baby spinach leaves

1 packet

Greek-style yoghurt

Greek-style yoghurt

1 packet

Coriander

Coriander

1 packet

Olive oil

Olive oil

1 drizzle

Brown sugar

Brown sugar

1 tsp

Butter

Butter

20 g

Water

Water

0.33 cup

Preparation
1
Cook the rice

• Boil the kettle. Half-fill a medium saucepan with boiling water.
• Add basmati rice and a pinch of salt and cook, uncovered, over high heat until tender, 12 minutes. Drain and return to the saucepan.

2
Cook the paneer

• Cut paneer into 2cm cubes. 
• Heat a large frying pan with a drizzle of olive oil over medium-high heat and cook paneer, tossing, until golden brown, 3-4 minutes. Set aside on a plate.
• While paneer is cooking, finely chop brown onion and garlic. 
• Roughly chop capsicum. 

3
Cook the veggies

• Return the frying pan to medium-high heat with a drizzle of olive oil. Add onion and capsicum and cook, tossing, until softened, 4-5 minutes.
• Add mild North Indian spice blend, Mumbai spice blend and garlic and cook until fragrant, 1 minute.
• Add passata, the water, brown sugar and butter and simmer until slightly thickened, 1-2 minutes.
• Remove pan from heat, then add baby spinach leaves, Greek-style yoghurt and return paneer to the pan. Stir until combined. Season with salt and pepper to taste. 

4
Finish & serve

• Divide rapid rice, paneer and veggie tikka curry between bowls.
• Tear over coriander to serve. Enjoy!

Nutrition per serving

763

kcal

Calories

3190

kJ

Energy (kJ)

32.6

g

Fat

19.3

g

of which saturates

85.1

g

Carbohydrate

23.8

g

of which sugars

11.4

g

Dietary Fibre

27.5

g

Protein

0

mg

Cholesterol

1090

mg

Sodium

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