Butter Paneer Masala
North Indian • All Foods
How to Make Butter Paneer Masala (Traditional & Healthy Version)
Butter Paneer Masala is a classic North Indian vegetarian dish that has won hearts across India and the globe. Originating from the fertile lands of Punjab, this creamy and aromatic curry features soft cubes of paneer (Indian cottage cheese) simmered in a luscious tomato-based gravy enriched with the subtle taste of spices and a touch of butter. The dish is renowned for its velvety texture and perfect balance of tanginess from tomatoes, richness from cashew paste, and aromatic spices like garam masala, cumin, and kasuri methi. Butter Paneer Masala holds a special place in Indian cuisine, being a popular choice for festive occasions, family gatherings, and restaurant menus. While traditionally made with generous amounts of butter and cream, this healthy adaptation uses minimal oil and substitutes cream with low-fat yogurt, making it lighter yet equally flavorful. The dish pairs beautifully with whole wheat roti, jeera rice, or brown rice, and is a comforting choice for lunch or dinner. Its mild spice level and creamy consistency make it a favorite among both kids and adults, ensuring a wholesome and satisfying meal.
Ingredients(for 1 medium bowl curry with 2 whole wheat rotis)
- 200 grams Paneer (cottage cheese) (cubed, fresh or store-bought)
- 3 medium Tomatoes (roughly chopped)
- 1 medium Onion (finely chopped)
- 2 tablespoons Low-fat yogurt (dahi) (whisked)
- 8 Cashews (soaked in hot water)
- 1 teaspoon Ginger-garlic paste
- 1 teaspoon Butter (use unsalted for better control)
- 1 teaspoon Oil (preferably olive or sunflower)
- 1/2 teaspoon Red chili powder (adjust to taste)
- 1 teaspoon Coriander powder
- 1/2 teaspoon Garam masala (Punjabi style)
- 1 teaspoon Kasuri methi (dried fenugreek leaves) (crushed)
- to taste Salt
- 1 tablespoon Fresh coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Soak cashews in hot water for 10 minutes. Blend soaked cashews and tomatoes together to make a smooth paste.
10 minutes
Adding a splash of water helps make the paste extra creamy.
- 2
Heat oil and butter in a non-stick kadhai. Add chopped onions and sauté until golden brown.
4 minutes
Keep flame medium to prevent burning and enhance sweetness of onions.
- 3
Add ginger-garlic paste; sauté till raw aroma disappears. Stir in the tomato-cashew paste and cook until oil separates.
5 minutes
Cover pan partially to avoid splattering during this step.
- 4
Add coriander powder, red chili powder, garam masala, and salt. Mix well and cook for 2-3 minutes.
3 minutes
Roasting spices in the masala releases their aroma.
Why This Dish is Healthy
This healthy Butter Paneer Masala recipe reduces traditional fat content by substituting cream with low-fat yogurt and minimizing butter. Using fresh paneer ensures higher protein and lower sodium. The inclusion of cashews and less oil keeps the gravy creamy without unnecessary calories, making it perfect for those monitoring weight or seeking a heart-healthy Indian meal.
Butter Paneer Masala provides a good balance of protein from paneer, healthy fats from minimal butter and oil, and essential vitamins from tomatoes and onions. Cashews add beneficial unsaturated fats, while the use of low-fat yogurt keeps saturated fat in check. The dish is also rich in calcium, vitamin A, and antioxidants from spices such as turmeric and kasuri methi.
Pro Tips
- 💡Tip 1: Always use fresh paneer for best texture.
- 💡Tip 2: Blend the gravy thoroughly for a restaurant-style finish.
- 💡Tip 3: Crush kasuri methi between your palms to release more aroma.
- 💡Tip 4: Add yogurt slowly on low flame to prevent curdling.
- 💡Tip 5: A dash of lemon juice before serving brightens the flavors.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat gently to avoid paneer hardening.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 350.0 kcal |
| Protein | 5.2 g |
| Carbohydrates | 7.5 g |
| Total Fat | 13.0 g |
| Fiber | 1.6 g |
| Sugars | 2.9 g |
| Sodium | 420.0 mg |
| Potassium | 180.0 mg |
| Cholesterol | 32.0 mg |
| Vitamin A | 310.0 IU |
| Vitamin C | 7.0 mg |
| Calcium | 190.0 mg |
| Iron | 0.7 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 120.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.3 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 18.0 µg |
