By Akshara
July 31, 2026
Paneer is a staple for vegetarian protein, and pairing it with crisp bell peppers and onions in a spiced jalfrezi sauce creates a balanced, macro-friendly meal. Unlike heavy cream-laden curries, jalfrezi relies on a quick toss in a concentrated tomato-ginger base, keeping calories controlled while providing over 20 grams of protein per serving. Searing the paneer strips first gives them a satisfying texture that holds up against the crunchy vegetables. It is a quick and vibrant dish that fits perfectly into a muscle-building or fitness-focused diet. Ingredients
250g paneer, cut into long strips 1 large green capsicum, sliced into strips 1 large red capsicum, sliced into strips 1 large onion, sliced into strips 2 large tomatoes, pureed 1 tablespoon ginger-garlic paste 1 green chilli, slit lengthwise 1 teaspoon cumin seeds 1/2 teaspoon turmeric powder 1 teaspoon Kashmiri red chilli powder 1 teaspoon coriander powder 1/2 teaspoon garam masala 1 tablespoon olive oil or ghee Salt to taste Fresh coriander leaves for garnish
Heat half the oil in a wide skillet over medium heat, sear the paneer strips for two minutes until light golden, and set aside.
Add the remaining oil to the same pan, sizzle the cumin seeds and green chilli, then sauté the sliced onions and capsicum for three minutes until tender-crisp.
Stir in the ginger-garlic paste, pureed tomatoes, turmeric, red chilli powder, coriander powder, and salt, simmering for four minutes until the sauce thickens.
Fold in the seared paneer strips and garam masala, tossing gently for two minutes to coat, then garnish with fresh coriander and serve hot.