15 g protein, 245 calories, 3 per serving: Bengaluru nutritionist shares creamy, spicy paneer recipe with a delicious South Indian twist

Paneer is easily the ultimate crown jewel of Indian vegetarian cooking, capable of being whipped up into a myriad of spectacular, melt-in-your-mouth creations. Yet, most of us stubbornly restrict our kitchens to the same old rotation of palak paneer or butter masala. Ready to break the monotony? Bengaluru-based nutritionist and Stanford-certified chef Aathira Sethumadhavan recently took to Instagram, sharing a unique recipe for a fiery, ultra-creamy dish called Kanthari Paneer. Packing a stellar South Indian twist, this culinary masterpiece serves up an impressive 15 grams of protein and just 245 calories per serving, proving healthy eating never has to taste boring.

According to Aathira Sethumadhavan, the Kanthari Paneer recipe hits home and can be prepared in a few minutes to be enjoyed as a breakfast staple, lunch or brunch meal.

Kanthari Paneer: Ingredients required

200g high-protein, cubed, low-fat paneer, cubed
2 tsp of coconut oil
1 tsp of fennel seeds
4–5 of sliced shallots
1 sprig of curry leaves
Crushed paste: 5–6 kanthari (bird’s eye) chillies, ½-inch ginger, 3 garlic cloves
¼ tsp of turmeric powder
1 tsp of coriander powder
½ tsp of garam masala
Salt, to taste
½ cup (120 ml) of coconut milk
½ tsp of sugar
Coriander leaves

Kanthari Paneer: How to make

To bring this aromatic, coastal delicacy to life, Aathira Sethumadhavan starts by heating two teaspoons of pure coconut oil in a pan over medium heat. Once the oil is shimmering hot, she tosses in the fennel seeds, letting them crackle and splutter to release their signature sweet aroma. Next, she adds the sliced shallots and a fresh sprig of curry leaves, sautéing the mixture for a few minutes until the shallots soften, turn translucent, and absorb the rich flavour of the coconut oil.

Once the aromatic base is ready, she stirs in a freshly crushed paste of fiery kanthari chillies, ginger, and garlic. She cooks this blend for a couple of minutes until the raw, pungent smell completely dissipates. Moving forward, she lowers the heat slightly to add the dry spices: turmeric powder, coriander powder, and garam masala. She tosses the ingredients gently, letting the spices roast and bloom in the warm oil for about a minute to form a deeply flavorful masala base.

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A post shared by Aathira Sethumadhavan (@aathirasethumadhavan)

Next, she pours in the smooth coconut milk, seasoning the gravy with a pinch of salt and a half-teaspoon of sugar to perfectly balance out the intense heat of the bird's eye chillies. After giving everything a good stir, she lets the liquid gently come together over a low simmer. She then carefully slides in the cubed, low-fat paneer, ensuring each piece is well-coated. She lets the dish simmer for a few minutes so the paneer turns incredibly soft and thoroughly soaks up the creamy, spicy coastal masala. Finally, she turns off the heat, garnishes the dish generously with fresh coriander leaves, and serves the dish piping hot.