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Paneer Benjo Sandwich
Makan Tengah Hari • Malaysia
How to Make Paneer Benjo Sandwich (Traditional & Healthy Version)
Paneer Benjo Sandwich is a unique vegetarian delight that has found its way into Malaysian multicultural cuisine, especially in urban areas where fusion street food is celebrated. This sandwich features grilled or pan-toasted wholemeal roti with a spiced paneer (Indian cottage cheese) filling, layered with local vegetables and a tangy homemade chutney. It’s a vibrant lunch option, reflecting Malaysia’s rich tapestry of Indian, Malay, and Chinese culinary influences. The taste is a harmonious blend of creamy paneer, aromatic spices like kunyit (turmeric) and ketumbar (coriander), and the freshness of local ulam (herbs and greens), all nestled between slices of hearty bread. Traditionally enjoyed at bustling mamak stalls and vegetarian cafes, Paneer Benjo Sandwich is a testament to Malaysia’s flair for adapting global flavors to local preferences. The inclusion of local ingredients such as cili padi, daun ketumbar, and even a touch of pandan-infused chutney makes this version distinctly Malaysian. Whether you’re looking for a satisfying meat-free lunch or a lighter meal that still packs protein and flavor, this sandwich is a smart, health-conscious choice that doesn’t compromise on authenticity.
Bahan-bahan(untuk 1 sandwich (about 200g), suitable for Malaysian lunch portion)
- 4 slices Wholemeal bread slices (roti gandum)
- 150g Paneer (Indian cottage cheese)
- 1/2, thinly sliced Red onion (bawang merah)
- 1 small, sliced Tomato (tomato)
- 1, finely chopped Cili padi (bird’s eye chili) - pilihan
- 2 tbsp, chopped Daun ketumbar (coriander leaves)
- 1/4 tsp Turmeric powder (serbuk kunyit)
- 1/2 tsp Coriander powder (serbuk ketumbar)
- 2 tbsp Low-fat yogurt (for chutney)
- 1 small, knotted Pandan leaf (for chutney infusion) - pilihan
- 1 tsp Olive oil (or canola oil)
- 1/4 tsp Salt (garam)
- 1/4 tsp Black pepper (lada hitam)
Arahan
- 1
Prepare the paneer filling by crumbling the paneer into a bowl. Add turmeric powder, coriander powder, salt, and black pepper. Mix gently to coat the paneer evenly.
3 minutes
Use a fork to crumble the paneer for a fluffy texture.
- 2
Heat olive oil in a non-stick pan over medium heat. Add the seasoned paneer and sauté for 3-4 minutes until lightly golden. Remove from heat and set aside.
5 minutes
Don’t overcook paneer to maintain its softness.
- 3
In a small bowl, combine low-fat yogurt, chopped daun ketumbar, cili padi (if using), a pinch of salt, and a knotted pandan leaf. Let it sit for 5 minutes to infuse flavors, then remove the pandan leaf.
5 minutes
The pandan leaf adds a subtle local aroma to the chutney.
- 4
Toast the wholemeal bread slices on a pan or sandwich press until crisp and lightly browned.
3 minutes
Press down gently for even toasting and crunch.
Kenapa hidangan ini sihat
This sandwich balances healthy fats, high-quality plant protein, and whole grains, making it ideal for a nutrient-dense lunch. The use of local herbs, minimal oil, and low-fat dairy reduces overall calorie content while maximizing flavor. It’s a great option for vegetarians, those seeking weight management, and anyone looking for a wholesome, satisfying meal without excess calories or additives.
Paneer Benjo Sandwich is rich in protein from paneer and low-fat yogurt, supporting muscle health and satiety. Wholemeal bread provides complex carbohydrates and dietary fiber, aiding digestion and maintaining blood sugar stability. Fresh vegetables like tomato and onions offer vitamin C, antioxidants, and minerals, while daun ketumbar adds micronutrients and anti-inflammatory properties. Using minimal oil and lean dairy makes this dish lower in saturated fats compared to traditional versions.
Petua
- 💡Tip 1: For extra flavor, add a pinch of garam masala to the paneer mixture.
- 💡Tip 2: Use freshly chopped daun ketumbar for maximum aroma.
- 💡Tip 3: Lightly butter the bread before toasting for enhanced crunch (optional for extra calories).
Penyimpanan & hidangan
Best enjoyed fresh. If needed, store the assembled sandwich in an airtight container in the refrigerator for up to 12 hours. Reheat in a pan or sandwich press for best texture. Do not freeze.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 370.0 kcal |
