Paneer Fried Rice
India • halal_safe
How to Make Paneer Fried Rice (Traditional & Healthy Version)
Paneer Fried Rice is a delightful vegetarian dish that perfectly captures the multicultural essence of Malaysian cuisine. While paneer is a beloved ingredient in Indian communities, its fusion with fragrant Malaysian rice, local spices, and fresh vegetables makes this recipe a unique lunch option. The dish is often enjoyed in urban areas like Brickfields, Kuala Lumpur, where Indian and Malaysian flavors merge seamlessly. The addition of lemongrass and pandan brings a distinct Malaysian aroma and taste, elevating the fried rice beyond the ordinary. This healthy Paneer Fried Rice is a wonderful choice for those seeking a protein-rich, vegetarian meal. Malaysian families appreciate its versatility and simplicity, making it a popular lunch option, especially during busy weekdays. The mild, aromatic spices and fresh herbs used in this recipe ensure a balanced taste that appeals to both children and adults. By using local ingredients and preparing it with minimal oil, this version aligns with the health-conscious preferences of modern Malaysians. Enjoy the vibrant flavors and nourishing qualities of this authentic Paneer Fried Rice, a testament to Malaysia’s rich culinary tapestry.
Ingredients(for 1 medium bowl per person)
- 2 cups cooked Brown rice (beras perang)
- 150g Paneer (cubed)
- 1 small Carrot (diced)
- 1/2 cup Green beans (kacang panjang, chopped)
- 1/2 cup Red bell pepper (diced)
- 1 small Onion (bawang besar, finely chopped)
- 2 cloves Garlic (bawang putih, minced)
- 1 inch Ginger (halia, grated)
- 1 stalk Lemongrass (serai, bruised)
- 1 Pandan leaf (daun pandan, knotted)
- 2 tsp Light soy sauce (kicap cair)
- 1 tbsp Olive oil (minyak zaitun)
- 1/4 tsp Black pepper
- to taste Salt
- 2 stalks Spring onion (daun bawang, sliced) - optional
Instructions
- 1
Heat olive oil in a wok over medium heat. Add lemongrass and pandan leaf, sauté until fragrant.
3 minutes
Allow the lemongrass and pandan to infuse the oil for maximum aroma.
- 2
Add chopped onion, garlic, and ginger. Stir-fry until onions are translucent and mixture is aromatic.
4 minutes
Don’t burn the garlic; stir continuously for even cooking.
- 3
Add carrot, green beans, and red bell pepper. Stir-fry until vegetables are tender yet crisp.
4 minutes
Keep veggies slightly crunchy for texture and nutrients.
- 4
Add cubed paneer and gently toss to coat with the spice mixture. Cook until lightly golden.
3 minutes
Paneer can stick; use gentle stirring to keep cubes intact.
Why This Dish is Healthy
This Paneer Fried Rice is a healthy choice because it uses whole grain brown rice, which is lower in glycemic index and high in fiber compared to white rice. Paneer supplies quality protein for muscle repair, while the medley of vegetables delivers nutrients and keeps the calorie count reasonable. Minimal oil use and the absence of heavy cream or coconut milk further maintain its calorie-conscious profile.
Paneer Fried Rice provides a balanced combination of plant-based protein from paneer and fiber-rich brown rice. The inclusion of vegetables such as carrot, green beans, and bell pepper offers vitamin A, C, and essential minerals like potassium. Lemongrass and pandan not only add flavor but also contain antioxidants beneficial for digestion. Using olive oil instead of traditional ghee or butter reduces saturated fat, making this dish lighter and heart-friendly.
Pro Tips
- 💡Tip 1: Always use cold, day-old rice for the best fried rice texture.
- 💡Tip 2: Bruise lemongrass and knot pandan leaf to release maximum flavor.
- 💡Tip 3: Add vegetables in batches to maintain their crunch and color.
Storage & Serving
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a pan to retain texture. Do not freeze paneer as it may become rubbery.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 330.0 kcal |
