Paneer: A protein to please all palates
I grew up as a vegetarian among three generations living under one roof in Mumbai, India. My mother seemed to navigate the dietary needs of the varying age groups in our household with ease. And, with grandparents who hailed from different regions of the country, my mother managed to incorporate diverse ingredients and styles into her cooking.
Adapting a meal to fit dietary lifestyles remains part of my daily life as an adult. Not just for feeding my seafood-loving husband, but also our children: One loves seafood while the other prefers vegetarian foods. At times, preparing daily meals and school lunches, cooking for dinner parties and potlucks — even making restaurant choices — can be challenging. What I have found, however, is that everyone finds a happy middle ground with the protein-rich Indian cheese known as paneer.
Paneer is an unaged cheese made by coagulating milk with an acid such as vinegar or lemon juice. The curdled milk is then washed, strained and pressed into cubes or crumbles. The result is a white, fluffy, soft cheese that can be integrated into any menu.
With its neutral taste, paneer takes on the flavors of the ingredients in which it is cooked, much like chicken. You can accessorize and make it as simple or dressy as you’d like. Spices, pairings and technique can model the paneer to go with a varied number of food options. For a weekday meal, Palak Paneer with rice or naan is an excellent iron- and protein-rich dish. Paneer Tikka Skewers will make vegetarian guests feel special, and Paneer Bhurji is great for packed lunches.
I like to make the paneer at home to have control over which milk I’m using. Plus, freshly made paneer can give you the protein you desire without the fat that some cheese substitutes offer. However, if stretched for time, I purchase paneer brands such as Gopi or Nanak. Costco also offers the Verka label.
Paneer is a delicious source of protein that allows you to celebrate being a vegetarian rather than feel like a grazing outcast. Creativity and an open mind about how you want to eat your paneer can make for a lot of happy eaters.
Gauri Misra-Deshpande is an Atlanta-based designer, educator and teaching artist. She collaborates with artists, chefs and museums as part of her cultural entrepreneurship work. Read more about her culture, wellness and food workshops on her website, gaurimisra.com.
Where to purchase paneer:
Patel Brothers. 1709 Church St., Decatur. 404-296-2696, patelbros.com.
Cherians International Groceries. 751 DeKalb Industrial Way, Decatur. 404-299-0842, cherians.com.
Homemade Paneer
I like to make larger quantities of paneer, which lasts me a week. Depending on what I am going to use the paneer for, I make paneer blocks or crumbles, then store it refrigerated in an airtight container. It will also keep in the freezer up to 2 months.
- 1 gallon of whole milk
- 1 cup of apple cider vinegar or white vinegar (substitute with 1/2 cup lemon or lime juice)
- Add the entire gallon of milk to a thick-bottomed pot and warm on medium heat.
- In a small bowl, combine the vinegar with 4 tablespoons water.
- Once the milk begins to boil, slowly add the water-vinegar mix to the pot. When the milk curdles and separates (about 30 seconds to 1 minute later), remove from heat. If the liquid is milky, add a little more vinegar or lemon juice. (The clearer the liquid, the more paneer you will get.)
- Stir the paneer, scraping it from the sides of the pot.
- Pour it into a sieve to strain the water, then set the sieve under a faucet and wash with water to take away any acidic taste.
- Position the sieve over a bowl. Cover the sieve with a plate and then weigh it down with heavy books or cans. (Alternatively, the paneer can be transferred to a muslin cloth, wrapped into a ball, tied with a string and hung from the faucet handle.) Let sit about 30 minutes to strain as much water as possible.
- Transfer the strained paneer to a 3-quart casserole dish and press it into an even layer. Let refrigerate at least 1 hour before using. Makes 32 ounces.
Nutritional information
Per serving: Per ounce: 76 calories (percent of calories from fat, 47), 4 grams protein, 6 grams carbohydrates, no fiber, 4 grams fat (3 grams saturated), 17 milligrams cholesterol, 60 milligrams sodium.
Paneer Tikka Skewers
These skewers are a nice vegetarian alternative to chicken skewers at a barbecue. It is best if the paneer is marinated about 3-4 hours before you cook it. Serve on a bed of fresh lettuce or with wild rice, quinoa or the starch of your choice.
- 4 cups plain yogurt
- 1 cup cilantro (stems do not need to be removed)
- 1 cup fresh mint leaves
- 4-5 cloves garlic
- 1/2-inch knob fresh ginger
- Juice of 2 lemons or limes
- Salt to taste
- 2 tablespoons tandoori masala spice mix (optional)
- 1 tablespoon olive oil or ghee
- 32 ounces paneer, cut into 2-inch squares
- 2 large red onions, peeled, quartered and separated into 2-layer pieces
- 1 red bell pepper, seeded and cut into 1 1/2-inch square pieces
- 15 cherry tomatoes
- Prepare the marinade: To a blender, add the yogurt, cilantro, mint, garlic, ginger, lemon juice, salt and tandoori masala spice mix, if using. Blend until smooth. Add the oil and blend briefly.
- Place the paneer, red onions and bell pepper in a large bowl. Add the marinade, stirring to coat the paneer and vegetables. Cover and refrigerate 3-4 hours.
- Assemble the skewers: Thread the paneer, red onions, bell pepper and tomatoes onto the skewers, alternating between paneer and the vegetables. Repeat with remaining skewers.
- Heat a grill to 400 degrees.
- When the grill is hot, add the skewers. Cook, turning them periodically, until all sides of the paneer are golden and the vegetables have grilled to your liking. Makes 10 skewers.
Nutritional information
Per serving: Per skewer: 352 calories (percent of calories from fat, 40), 20 grams protein, 34 grams carbohydrates, 2 grams fiber, 16 grams fat (9 grams saturated), 59 milligrams cholesterol, 272 milligrams sodium.
Palak Paneer
This dish is often eaten with naan or roti, but you can get creative and serve it as a dip with chips or pair with hot rice.
- 1 pound baby spinach
- 1 green Thai chile pepper, seeded
- 2 tablespoons ghee, butter, vegetable oil or olive oil
- 8 cloves garlic, minced
- 1 tablespoon whole cumin seed
- 1 pound paneer, cut into 1-1 1/2-inch squares
- Salt to taste
- 1 teaspoon lime or lemon juice
- Fill a large pot 1/4 full with water and bring to a boil. When it reaches a rolling boil, add the spinach. Cook 2-3 minutes (until just cooked), then strain into a colander.
- Add the spinach and the green chile to a blender. Blend to a smooth puree. Set aside.
- To a skillet, add the ghee and warm over medium heat. Add the garlic and cumin. Cook 1 minute until the cumin is slightly toasted. Stir in the paneer, then let cook a few minutes. Stir in the spinach puree and salt to taste. Cover partially with a lid and cook until the spinach puree begins to bubble. Remove from heat and stir in the lime juice. Serve with naan, roti, rice or tortilla chips. Serves 4.
Nutritional information
Per serving: Per serving: 396 calories (percent of calories from fat, 50), 20 grams protein, 31 grams carbohydrates, 3 grams fiber, 23 grams fat (14 grams saturated), 82 milligrams cholesterol, 425 milligrams sodium.
Paneer Bhurji
This is an excellent vegetarian alternative to scrambled eggs. Made with onions, tomatoes and cilantro and fresh grated paneer, it can be eaten with roti, as a sandwich or as a filling for quesadillas. It can be eaten for breakfast, lunch or dinner.
- 1 pound paneer
- 2 tablespoons ghee, butter, vegetable oil or olive oil
- 1-inch knob ginger, grated
- 1 teaspoon whole cumin seed
- 1 teaspoon turmeric
- 1 teaspoon red chile powder
- Salt to taste
- 2 medium onions, finely chopped
- 2 tomatoes, finely chopped
- 1 cup chopped fresh cilantro
- Crumble the paneer. If using store-bought paneer (which is firmer than homemade paneer), microwave it 30-45 seconds first, then crumble. Set aside.
- In a large nonstick pan or skillet, warm the ghee over medium heat. Add the ginger, cumin, turmeric, red chile powder and salt, stirring to combine. Stir in the onions, cooking until soft and translucent. Stir in the tomatoes. Cook a few minutes, then add the crumbled paneer. Cook a few minutes more and stir in the cilantro. Reduce the heat to low, cover and let cook 2-3 minutes longer. Remove from heat, stir and use as a filling for roti, sandwich bread or quesadillas. Serves 4.
Nutritional information
Per serving: Per serving: 364 calories (percent of calories from fat, 41), 19 grams protein, 37 grams carbohydrates, 3 grams fiber, 17 grams fat (10 grams saturated), 66 milligrams cholesterol, 269 milligrams sodium.RELATED:
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