Tuesday, December 9, 2025

Delicious Healthy Peas and Cottage Cheese (Or Tofu) (Matar Paneer) Recipe

Heart-Healthy Matar (Peas) & Paneer (Indian Cottage Cheese) Recipe: A Nourishing, Flavor-Packed Indian-Inspired Dish

When you’re striving to eat heart-healthy without giving up your favorite flavors, Indian-inspired dishes can be a delicious solution. Many traditional recipes use antioxidant-rich vegetables, powerful spices, and minimal saturated fat, making them excellent choices for supporting cardiovascular wellness. One such wholesome dish is Heart-Healthy Peas with Paneer, a lighter version of the classic matar paneer. With fresh peas, soft paneer, onions, tomatoes, ginger, and warming spices and no heavy butter or cream, this recipe delivers comfort while keeping heart health in mind.

To make this dish vegan, replace the paneer with Tofu.


Why This Dish Supports Heart Health

This recipe replaces heavy cream and excess oil, often found in restaurant versions with tomato-based richness, heart-smart oils, and antioxidant-heavy spices. Every ingredient plays a role in supporting cardiovascular wellness:

  • Peas are rich in plant-based protein, fiber, and micronutrients like folate and potassium. These nutrients help regulate blood pressure and support healthy cholesterol levels.

  • Tomatoes provide lycopene, a powerful antioxidant associated with reduced risk of heart disease.

  • Ginger and onions offer anti-inflammatory benefits and can help improve circulation.

  • Paneer, often thought of as indulgent, can be heart-healthy when used in moderation, especially when prepared with lighter cooking methods. It offers high-quality protein and calcium.

  • Spices such as turmeric, cumin, and coriander contribute anti-inflammatory and antioxidant properties, essential for long-term heart protection. Check out our blog on heart healthy spices. 

Heart Healthy Spices

By using heart healthy extra virgin olive oil,  sticking to lean cooking techniques, and balancing vegetables with protein, this dish becomes a satisfying, heart-nourishing meal.

Heart-Healthy Peas with Paneer (Or Tofu) Recipe

Ingredients

  • 1 cup paneer, cut into small cubes (lightly toasted or Tofu for a vegan option)

  • 1 cup green peas (fresh or frozen)

  • 1 medium onion, finely chopped

  • 1 medium tomato, finely chopped

  • 1 jalapeno (optional) 

  • 1 teaspoon grated fresh ginger

  • 1 teaspoon cumin seeds

  • 1 teaspoon coriander powder

  • ½ teaspoon turmeric

  • 1 teaspoon garam masala

  • 1 teaspoon of mild (or hot) chili powder

  • 1 tablespoon extra virgin olive oil 

  • 1 cup water

  • Fresh cilantro for garnish (optional)

Instructions

  1. Heat the olive oil in a pan over medium heat. Add cumin seeds and let them sizzle.

  2. Sauté the paneer or tofu in the oil for an easy one pot meal. 

  3. Add onions and sauté until soft and light golden.

  4. Stir in the ginger and sauté for another 30 seconds.

  5. Add the tomatoes and jalapeno 

  6. Add the green peas and spices and mix well. 

  7. Pour in water, cover, and simmer for 5–7 minutes.

  8. Sprinkle garam masala, and turn off the heat.

How to Serve This Dish

Pair your heart-healthy peas with paneer with whole grains such as quinoa, brown rice, or whole-wheat roti to create a balanced meal that supports steady blood sugar and sustained energy. 

I served mine on top of brown rice. 

Final Thoughts

Eating heart-healthy doesn’t mean sacrificing flavor or cultural favorites. With a few mindful adjustments, lighter and healthier cooking oils, more vegetables, and reduced saturated fats, traditional recipes can become part of a nourishing lifestyle. This peas-and-paneer dish is rich in healthy ingredients, easy to prepare, and wonderfully satisfying. Enjoy it as a weeknight dinner or a nutritious addition to your meal prep rotation, knowing each bite supports long-term cardiovascular well-being.

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