No chopping, onion, or garlic: Mumbai nutritionist shares Bengali paneer bhapa recipe with 30 g protein for Navratri

Navratri calls for spending quality time with loved ones, bonding over laughter and delicious food. But those who do not eat onion-garlic-based dishes during the 9-day celebration find it difficult to find flavourful and nutritious meal options. But fret not, as Mumbai nutritionist Vanshika Khurana has a wonderful solution for you. In her latest Instagram entry, Vanshika has shared the lip-smacking recipe of Bengali-style paneer bhapa that is easy to make and packed with 30 g of protein. What’s more, it requires no chopping and is made without onion, garlic and garam masala.

Paneer bhapa (2 servings): Ingredients required

• 200 g low-fat paneer (can make with toned milk)
• 250g high-protein Greek yoghurt
• 2 tbsp poppy seeds (khus khus)
• 1 tsp black mustard seeds
• 1 tsp yellow mustard seeds
• 7–8 cashews
• ¼ cup freshly grated coconut
• 2 green chillies
• 1/2 tsp turmeric powder
• 1/2 tbsp mustard oil
• Salt to taste
• Banana leaf for steaming

Paneer bhapa: How to make

To prepare the Bengali-style paneer bhapa, first you have to soak the poppy, black mustard, and yellow mustard seeds along with the cashews in warm water for about 15 minutes. After they get softened, transfer them to a blender. Then, add some freshly grated coconut with a little water before blending everything into a smooth and thick paste.

In the next step, the paste is poured into a different bowl and mixed with Greek yoghurt, turmeric powder and a sprinkle of salt. Blend uniformly. Next, add the paneer cubes, green chillies, and mustard oil, and keep stirring the mixture gently until the paneer is coated evenly with the paste.

View this post on Instagram

A post shared by Vanshika Khurana (@fit.khurana)

After that, take a steel container and line it with a banana leaf before transferring the paneer mixture into it. Cover the container with a lid and steam for 20 minutes, until the paneer is properly cooked and becomes soft. And that’s all. Your Bengali-style paneer bhapa is ready to be served hot and enjoyed with piping hot steamed rice for a Navratri lunch.