⏱ 105 min totalVegan Paneer Masala
Per 1 serving · 420 g · 21 ingredients
of a 2,000 cal day
- Protein12g11% of calories
- Carbs39g35% of calories
- Fat27g54% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Paneer Masala (420 g) has 430 calories, with 12 g of protein, 39 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (25% DV), Vitamin C (24% DV) and Vitamin E (20% DV). Keep an eye on sodium and saturated fat, which provide 27% and 75% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Vitamin C24%
- Vitamin E20%
- Thiamine84%
- Folate (B9)27%
- Calcium24%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin A16%
- Vitamin K12%
- Riboflavin (B2)10%
- Niacin19%
- Vitamin B619%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat75%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Cashews
2 ⅔ oz Tofu
⅓ tbsp Olive oil
½ tbsp Smart Balance buttery spread
⁹⁄₁₆ cup Tomatoes
³⁄₁₆ pepper Jalapeno peppers
⅓ tbsp Ginger root
½ clove Garlic
⅓ leaf Bay leaf
³⁄₁₆ tbsp Fenugreek seed
¹⁄₁₆ tsp, ground Cumin seed
¹⁄₁₆ tsp Coriander seed
¹⁄₁₆ tsp Cinnamon
¹⁄₁₆ tsp Nutmeg
¼ tsp Chili powder
⁵⁄₁₆ cup Coconut milk- 🥄³⁄₁₆ tsp Salt
³⁄₁₆ tbsp Cilantro
³⁄₁₆ cup White rice- 🥄⅓ cup Water
⅓ tbsp Cornstarch
Directions
- 1
Cover the cashews with hot water and soak for 1 hour. Drain and blend to a smooth paste with a splash of water; set aside.
- 2
Blend the canned tomatoes until smooth; set aside.
- 3
Process the ginger and garlic into a fine paste; set aside.
- 4
Cook the rice with the water until tender; keep warm.
- 5
Heat the olive oil and buttery spread in a large skillet over medium heat. Add 2 whole bay leaves and bloom until fragrant, then remove and discard the leaves.
- 6
Stir in the ginger-garlic paste and chili powder; cook until aromatic. Add the tomato puree and cook, stirring often, until the raw tomato smell mellows.
- 7
Whisk in the cashew paste and coconut milk and bring to a gentle simmer.
- 8
Add the jalapeño, salt, cumin, coriander, cinnamon, nutmeg, and fenugreek seeds. Simmer about 10 minutes to meld flavors.
- 9
Cut the tofu into cubes and add to the skillet; cook gently until heated through. Stir cornstarch with a little cold water to make a slurry, then add and cook until the sauce thickens to your liking.
- 10
Finish with chopped cilantro and serve the masala over the cooked rice.
Vitamins & minerals
Amounts for 1 serving (420 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 140 μg | 16% |
| Vitamin C | 22 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 15 μg | 12% |
| Thiamine | 1 mg | 84% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.3 mg | 19% |
| Folate (B9) | 110 μg | 27% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 236 mg | 24% |
| Iron | 7 mg | 87% |
| Potassium | 647 mg | 14% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 253 mg | 36% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 65% |
| Manganese | 2 mg | 69% |
| Selenium | 15 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 462 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,552 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 99 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 430 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Vegan Paneer Masala?
One serving of Vegan Paneer Masala (1 serving) has 430 calories, which works out to 102 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Vegan Paneer Masala high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Paneer Masala keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Paneer Masala?
630 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Paneer Masala?
4.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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