Vegetable & Paneer Stir-Fry
A high-protein, low-carb paneer and vegetable stir-fry with broccoli, carrot and bell pepper — fibre and micronutrients for a light, filling dinner.
- High protein
- Calcium-rich
- Quick to make
Why you'll love this
Golden paneer cubes tossed with crisp broccoli, carrot and peppers in a garlicky soy glaze make a one-pan dinner that is ready in 20 minutes and still feels like a treat.
Good for: Dinner · High-protein meal · Vegetarian · Pregnancy
Total Time
20 min
Serves
2 people
Calories
280 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre4 g
- Calcium320 mg
- Vitamin C65 mg
- Iron1.8 mg
Why it can be useful during pregnancy
Paneer makes this stir-fry high in protein, something you need more of in the second and third trimesters. The broccoli and peppers add vitamin C and crunch, so it is a light but filling vegetarian dinner during pregnancy.
Protein
150 g of paneer shared between two gives each plate a high amount of protein, which helps build and repair tissues as your baby grows.
From: paneer
Calcium
Paneer, helped a little by the broccoli, makes this dish rich in calcium for building strong bones and teeth.
From: paneer, broccoli
Vitamin C
Broccoli and bell pepper cooked only until crisp-tender bring vitamin C, which helps you absorb plant iron from a roti or dal eaten alongside.
From: broccoli, bell pepper
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Paneer, cubed – 150 g
- Broccoli florets – 1 cup
- Carrot, sliced – 1/2 cup
- Bell pepper, sliced – 1/2 cup
- Garlic, minced – 1 tsp
- Soy sauce (low sodium) – 1 tsp
- Black pepper – 1/4 tsp
- Sesame/olive oil – 1.5 tbsp
Easy substitutions
Soy sauce (low sodium) → A pinch of salt and a squeeze of lemon
Removes soy and gluten from the dish for anyone who needs to avoid them.
Sesame/olive oil → Olive oil
Skips sesame for anyone with a sesame allergy.
Paneer → Firm tofu
A dairy-free protein that holds its shape in a stir-fry; tofu is made from soy.
How to make it
- 1
Heat oil in a wok or pan; lightly pan-fry paneer cubes until golden on the edges, then set aside.
- 2
In the same pan, add garlic and sauté briefly.
- 3
Add broccoli, carrot, and bell pepper; stir-fry on high heat for 4-5 minutes until crisp-tender.
- 4
Add soy sauce, black pepper, and the fried paneer; toss well for 1-2 minutes and serve hot.
Pregnancy-friendly tips
- Serve with a whole wheat roti or a small bowl of brown rice to make it a complete meal.
- Paneer is filling but rich; if heartburn bothers you at night, have this earlier in the evening and go easy on the black pepper.
- If you take iron and calcium tablets, ask your doctor about spacing them; there is no need to avoid paneer with iron-rich food.
Safety note
Contains: Milk, Soy, Wheat (gluten), Sesame
Frequently asked questions
Is paneer safe in pregnancy?
Yes. Paneer made from pasteurised milk is considered safe, and here it is pan-fried as well. Choose packaged paneer, or make it at home from boiled milk, rather than buying it loose.
Can I pack this for lunch?
Yes. Keep the vegetables slightly crisp when you cook it so they do not go soggy, and reheat it until steaming hot before eating.
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