Peri Peri Paneer
Makan Tengah Hari • Malaysia
How to Make Peri Peri Paneer (Traditional & Healthy Version)
Peri Peri Paneer is a vibrant fusion dish enjoyed in Malaysia, where multicultural influences shape the culinary landscape. Combining the fiery heat of peri peri sauce with the creamy texture of paneer, this vegetarian delight has found a special place on Malaysian lunch tables, particularly among the Indian Malaysian community. The dish is known for its bold flavors—spicy, tangy, and aromatic—making it a favorite at gatherings and festive meals. What sets Malaysian Peri Peri Paneer apart is the local twist: fresh herbs like pandan and lemongrass are often added to the marinade, infusing the paneer with uniquely Malaysian aromas. Using local ingredients not only enhances the depth of flavor but also reflects Malaysia’s rich culinary heritage. This healthy version of Peri Peri Paneer is perfect for those seeking a protein-packed, vegetarian lunch that doesn’t compromise on taste or nutrition. Whether served on its own or paired with a side salad or brown rice, it’s a wholesome, satisfying meal that celebrates the best of Malaysia’s multicultural cuisine.
Bahan-bahan(untuk 1 medium plate (approximately 200g cooked paneer with vegetables))
- 200g Paneer (Indian cottage cheese)
- 1 stalk Lemongrass (serai, finely chopped)
- 1 leaf Pandan leaf (daun pandan, knotted) - pilihan
- 1/2 cup Red capsicum (diced)
- 1/2 medium Onion (diced)
- 2 cloves Garlic (finely minced)
- 2 tablespoons Peri peri sauce (homemade or store-bought)
- 2 tablespoons Low-fat yogurt (for marinade)
- 1 tablespoon Olive oil (or minyak zaitun)
- 1/4 teaspoon Salt
- 1/4 teaspoon Black pepper (freshly ground)
- 2 tablespoons Coriander leaves (daun ketumbar, finely chopped) - pilihan
Arahan
- 1
Cut the paneer into bite-sized cubes. Pat dry with a paper towel to ensure crisp searing later.
3 minutes
Dry paneer absorbs marinade better and browns nicely.
- 2
In a bowl, combine peri peri sauce, low-fat yogurt, minced garlic, chopped lemongrass, salt, and black pepper. Add the paneer cubes and mix well to coat. Marinate for at least 10 minutes.
10 minutes
For deeper flavor, marinate longer (up to 1 hour in the fridge).
- 3
Heat olive oil in a non-stick pan over medium heat. Add onions and sauté till translucent.
3 minutes
Do not burn the onions—gentle sautéing brings out sweetness.
- 4
Add red capsicum and pandan leaf. Stir-fry for 2 minutes until just softened and fragrant.
2 minutes
Remove pandan leaf before serving for best aroma.
Kenapa hidangan ini sihat
Choosing Peri Peri Paneer for lunch is a nutritious option as it balances plant-based protein, healthy fats, and fiber from vegetables. The marinade uses yogurt instead of cream, reducing calories while keeping the dish creamy. Incorporating local herbs like lemongrass and pandan not only enhances flavor but also provides natural antioxidants, supporting overall wellness.
This Peri Peri Paneer recipe is high in protein thanks to the paneer, making it excellent for muscle repair and satiety. The use of olive oil and low-fat yogurt keeps the saturated fat content low. Lemongrass and pandan are rich in antioxidants, while capsicum and onions supply vitamins A and C, and dietary fiber. The dish is gluten-free and can be easily adapted for different dietary needs.
Petua
- 💡Tip 1: Marinate paneer overnight for deeper flavor.
- 💡Tip 2: Use non-stick cookware to minimize oil usage and sticking.
- 💡Tip 3: Add a squeeze of fresh lime juice before serving for a zesty finish.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a non-stick pan or microwave before serving. Avoid freezing as paneer texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 290.0 kcal |
