Peas Paneer


This is my version of Peas Paneer which is one of my favourite meals from the Yoga Ashram where I study and teach in Rishikesh, India. It’s a warming and nourishing meal and can be made with staples in the cupboard. I always make double and have some for lunch the next day.


(serves 1-2)

3 tablespoons of Olive Oil or Ghee

1 small red onion

1 spring onion

1 clove of garlic

1/2 teaspoon of ground cumin, ground turmeric, ground coriander, and ground cloves

1 teaspoon of ground ginger and cardamon

2 tablespoons of tomato puree

300ml of tomato sauce (just tomato and salt)

1 teaspoon of sugar

200g peas

2 handfuls of spinach

Option to add any other vegetables you wish, maybe potatoes, beans or peppers.

100g of paneer, if you can’t find paneer feta works or use tofu to make it vegan.


Heat the oil in a pan.

Chop onions and garlic and measure out spices.

Add onions and garlic to the pan and simmer for 2-3 minutes.

Add in spices and tomato puree and coat fully.

Pour in tomato sauce and stir well.

Measure out your peas and add. If they are frozen allow them to simmer for 4-5 minutes.

Take 2 handfuls of fresh spinach and stir in well.

Chop paneer/feta/tofu and add at the last minute coating fully.

Serve and enjoy


Serving suggestions:

Enjoy on it’s own or with some freshly steamed rice.


Dietary Information:

Vegan if using tofu or leave out cheese
Gluten Free
Wheat Free
Turmeric is a natural anti-inflammatory with amazing healing and claimed cancer fighting benefits. It boosts the immune system, lowers cholesterol and stabilises blood pressure.
Ginger is good for digestion issues, nausea, natural anti-inflammatory and boosts the immune system.
Cumin is rich in iron, promotes digestion and reduces inflammation in the body.
Coriander is packed with essential minerals such as iron, manganese and magnesium. It contains Vitamin C and K, promotes liver and bowel function and lowers bad cholesterol and boosts good cholesterol.
Cardamom helps to lower blood pressure, aids digestion, fights common mouth bacteria for healthy teeth, gums and breath and helps to increase air flow to the lungs by relaxing the airways.
Cloves are high in antioxidants (preventing chronic disease), have antimicrobial properties, can help to improve liver function, and preserves bone mass to stave off osteoporosis.
Peas contain vitamins A, K, C and are rich in poly-phenol antioxidants.
Spinach is high in fibre, rich in Vitamin C (for skin health and immunity), high in Iron and Folic Acid (blood and cell health).

Categories: Food