Healthy Paneer Manchurian (Easy Indian-Style)
A simple and healthy Indo-Chinese style Paneer Manchurian that’s quick to cook — crispy paneer tossed in a tangy, spicy sauce. Perfect as a starter or side with rice or noodles.
Ingredients
Equipment
Method
- Cut the paneer into 2 cm cubes and gently pat them dry with a paper towel so they are not too moist.
- In a small bowl, sprinkle cornflour over the paneer cubes and toss gently so each cube gets a light, even coating.
- Heat 1 tsp oil in a non-stick pan over medium heat. Shallow fry the coated paneer cubes until all sides are light golden. Remove and keep aside on kitchen paper to drain excess oil.
- In the same pan (wipe if needed), heat 1 tbsp oil on medium flame. Add chopped garlic, sliced onion and slit green chilies. Sauté for 1–2 minutes until onion becomes soft.
- Lower heat slightly and add soy sauce, tomato ketchup, vinegar, pepper powder. Stir to combine.
- Add a splash (about 2-3 tbsp) of warm water to loosen up the sauce if needed. Let it simmer for a minute.
- Now add the fried paneer cubes to the sauce. Toss gently so each cube gets coated. Cook for another minute on low flame so paneer absorbs flavours.
- Turn off the heat. Sprinkle chopped spring onion greens on top, mix gently and serve hot with rice, noodles or roti.
Notes
For a lighter version, you can grill or bake the paneer cubes instead of frying. Adjust green chilies or black pepper according to your spice preference. Serve fresh to keep paneer slightly crisp.