Andhra · Main
Paneer tomato kura
Paneer in Andhra tomato masala
- Energy
- 308 kcal
- Protein
- 17.9 g
- Fibre
- 5.38 g
- Time
- 25 min
Per serving, 275 g.1 Good for lunch or dinner.
One serving gives you
- 50%of the day’s folate
- 43%of the day’s calcium
- 20%of the day’s zinc
- 17%of the day’s vitamin B12
Nutrition facts
One serving, 275 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy308 kcal17%
Carbohydrates
- Carbohydrate19.1 g7%
- Fibre5.38 g22%
- Soluble fibre1.27 g
Fats
- Fat17.4 g36%
- Saturated fat limit8.08 g41% of limit
- Monounsaturated fat6.01 g
- Polyunsaturated fat1.95 g
- Omega-61.7 g22%
- Omega-30.24 g25%
- EPA + DHA0 mg
- Cholesterol limit39.2 mg
Protein and amino acids
- Protein17.9 g36%
- Histidine356 mg59%
- Isoleucine808 mg67%
- Leucine1,609 mg69%
- Lysine970 mg90%
- Methionine + cystine509 mg85%
- Phenylalanine + tyrosine1,759 mg209%
- Threonine748 mg178%
- Tryptophan241 mg115%
- Valine968 mg124%
Vitamins
- Vitamin A112 µg13%
- Vitamin B10.1 mg7%
- Vitamin B20.15 mg8%
- Vitamin B31.11 mg10%
- Vitamin B50.89 mg18%
- Vitamin B60.25 mg13%
- BiotinNot in the source data
- Folate111 µg50%
- Vitamin B120.37 µg17%
- Vitamin C74.7 mg115%
- Vitamin D0.16 µg1%
- Vitamin E1.1 mg15%
- Vitamin K45.8 µg83%
Minerals
- Calcium430 mg43%
- ChromiumNot in the source data
- Copper0.27 mg16%
- IodineNot in the source data
- Iron2.22 mg8%
- Magnesium62.2 mg17%
- Manganese0.59 mg15%
- MolybdenumNot in the source data
- Phosphorus322 mg32%
- Potassium487 mg14%
- Selenium19.3 µg48%
- Sodium limit300 mg15% of limit
- Zinc2.68 mg20%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Paneer80 g
- Capsicum, green45 g
- Groundnut oil palli nune4.5 g
- Onion, big ullipaya40 g
- Tomato, ripe, local90 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli4 g
- Chillies, red endu mirapakaya1.5 g
- Coriander seeds dhaniyalu1.5 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Curry leaves karivepaku1 g
- Iodized salt (table salt) uppu0.7 g
Method
About 25 minutes.
- 1
Heat 4.5 g groundnut oil; add the curry leaves and onion and cook until golden. Add crushed ginger and garlic, then the tomato, turmeric, chilli powder, ground coriander and salt; cook to a thick masala.
- 2
Add the diced green capsicum and a splash of water; cook 4 minutes.
- 3
Fold in cubed 80 g paneer and simmer 3 minutes. Finish with coriander leaves.