Peas Curry the Healthy Way (Muttar Paneer without the Paneer and with Vegan Option)

Serves 2

This dish is usually saturated in oil whenever I’ve had it at restaurants.  This is a healthy version that omits the paneer and adds in a little bit of milk at the end to replace the calcium.  It has such an amazing flavour that’s enhanced by the peas and scoops up so well with breads and pours over great with rice that you have to give this recipe a try.  Even though this is the healthy version, there’s no compromise to the delicious taste.  Let’s get started.

Peas Curry

Peas Curry – Recipe


  • 1 Tbsp. canola oil
  • 1 red onion, chopped
  • 1 Tbsp. ginger, minced
  • 1 Tbsp. garlic, minced
  • 2 tomatoes, pureed
  • 2 green chilies, minced
  • 1 tsp. cumin
  • 3/4 tsp. ground turmeric
  • 1 tsp. ground dried red chilies
  • 2 tsp. garam masala, divided
  • 1 cup peas (I used canned, but you can use frozen too)
  • Salt, to taste
  • 1/4 cup  milk (substitute with almond milk for vegan option)


  1. In a large non-stick pan, heat oil over medium-high and add cumin, ginger, garlic and green chilies and sauté until fragrant, 2 minutes.
  2. Add onions and sauté until golden.
  3. Throw in ground turmeric, ground dried red chilies and half the garam masala and continue to sauté, 1 minute.
  4. Pour in tomato puree and cook until no longer raw, 2 minutes.
  5. Add peas, salt and cook for another minute.  If your peas weren’t soft already, cook until they’ve softened, about 5 minutes.
  6. Pour in milk (or almond milk) and add the rest of the garam masala and cook until curry reaches desired consistency.

Dish out and top with chopped coriander leaves or green chilies and serve with a side of chapatti, naan or cooked white rice.  This is a healthy dish that you can make quickly and easily.  It’s nutritious, tasty and keeps well in the fridge so it’s win all around!

Peas Curry 2


  1. If you want a really smooth curry, puree everything roughly after step 3 with chopped tomatoes and add back into the pan before adding in the peas and continuing as per instructions.
  2. If you want to add paneer to this, sauté separately in a little bit of oil for a few minutes until slightly coloured and add in with the milk and the rest of the garam masala.

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