Paneer Fried Noodles
India • Eggetarian
How to Make Paneer Fried Noodles (Traditional & Healthy Version)
Paneer Fried Noodles is a delightful fusion snack that brings together the best of Indian and Indo-Chinese flavors. Popular in urban centers across India, especially in cities like Mumbai and Delhi, this dish combines stir-fried whole wheat noodles with protein-rich paneer (Indian cottage cheese), crunchy vegetables, and a medley of mild spices. The result is a dish that’s both satisfying and health-conscious, making it an excellent option for those who love street food flavors but are mindful of their calorie intake. Traditionally, fried noodles are a favorite in Indian households and street food stalls, often enjoyed as a snack or light meal. The addition of paneer not only boosts the protein content but also lends a rich, creamy texture that pairs beautifully with the crispness of stir-fried vegetables. Using whole wheat noodles instead of refined flour variants, minimal oil, and an abundance of colorful veggies ensures this version is lighter and more nutritious, without sacrificing taste. Paneer Fried Noodles is a great choice for vegetarians, families, and anyone seeking a quick yet wholesome Indian snack. Its vibrant colors and enticing aroma make it a hit with both adults and kids, perfect for gatherings or as a healthy lunchbox treat.
Ingredients(for 1 bowl (about 1.5 cups) of noodles with paneer and vegetables)
- 120 grams Whole wheat noodles (preferably atta noodles)
- 100 grams Paneer (cubed, fresh homemade or store-bought)
- 1/2 medium Carrot (julienned)
- 1/2 medium Bell pepper (capsicum) (sliced thin (any color))
- 1/2 cup Cabbage (shredded)
- 2 Spring onions (chopped, white and green parts separated)
- 1 inch piece Ginger (finely chopped)
- 3 cloves Garlic (minced)
- 1 teaspoon Soy sauce (low sodium) (for flavor)
- 1/2 teaspoon Black pepper powder (freshly ground)
- to taste Salt
- 2 teaspoons Sesame oil (or any healthy oil)
Instructions
- 1
Boil the whole wheat noodles as per package instructions in plenty of water with a pinch of salt. Drain and rinse with cold water to stop cooking. Toss with 1/2 teaspoon oil to prevent sticking.
7 minutes
Do not overcook noodles; they should be al dente for the best texture.
- 2
Heat 1.5 teaspoons sesame oil in a large wok or kadhai on medium-high flame. Add chopped ginger, garlic, and the white part of the spring onions. Sauté for 1 minute until fragrant.
2 minutes
Use a wide, heavy-bottomed wok for even heat distribution.
- 3
Add carrots, bell peppers, and cabbage. Stir-fry on high heat for 3-4 minutes until veggies are slightly tender but still crisp.
4 minutes
Do not overcook vegetables; retain their crunch for maximum nutrition.
- 4
Add cubed paneer and toss gently. Stir-fry for 2 minutes so paneer gets a light golden edge.
2 minutes
Use homemade paneer for the softest texture and best flavor.
Why This Dish is Healthy
This healthy paneer fried noodles recipe uses whole wheat noodles, making it higher in fiber and lower in refined carbs than traditional versions. The abundant vegetables and protein-rich paneer make it filling and nutritious, supporting weight management and muscle health. Minimal oil and low-sodium seasonings reduce unnecessary calories, sodium, and fat. With its balanced macros and vitamins, this snack fits perfectly into a wholesome Indian vegetarian diet.
Paneer Fried Noodles provides a balanced combination of protein from paneer, complex carbohydrates from whole wheat noodles, and ample fiber, vitamins, and antioxidants from assorted vegetables. Paneer is rich in calcium and vitamin B12, essential for bone health and energy. The colorful vegetables contribute vitamins A, C, K, and minerals such as potassium and iron, supporting immunity and overall well-being. Using minimal oil and low-sodium soy sauce helps maintain heart health, while the high fiber aids digestion and satiety, making this dish suitable for calorie-conscious diets.
Pro Tips
- 💡Tip 1: Use cold, day-old noodles for even better stir-fry texture.
- 💡Tip 2: Cut vegetables evenly to ensure quick, uniform cooking.
- 💡Tip 3: Marinate paneer cubes in a pinch of salt and pepper for 10 minutes for extra flavor.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat in a pan for best texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 410.0 kcal |
| Protein | 7.5 g |
| Carbohydrates | 24.0 g |
| Total Fat | 8.0 g |
| Fiber | 2.2 g |
| Sugars | 2.1 g |
| Iron | 1.1 mg |
| Calcium | 160.0 mg |
| Sodium | 350.0 mg |
| Potassium | 120.0 mg |
| Cholesterol | 18.0 mg |
| Vitamin A | 110.0 IU |
| Vitamin C | 4.5 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 115.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 22.0 µg |
