Eggplant and Bell Pepper Stew with Fried Panir Cheese BAIGAN PANIR TARKARI

Baigan panir tarkari is a rustic eggplant and bell pepper stew enriched with cubes of fried paneer. Curry leaves, asafetida, and a ginger-chili base give it a South Indian accent. The vegetables simmer soft while the paneer stays golden at the edges.

Ingredients

• Ghee or Oil: 6 tbsp (3 oz / 85 g) ghee, OR a blend of 4 tbsp (2 oz / 57 g) vegetable oil and 2 tbsp (1 oz / 28 g) butter
• Paneer: 6 oz (170 g) fresh paneer cheese, cut into 0.5-inch cubes
• Ginger: 1 tbsp (0.5 oz / 15 g) fresh ginger root, minced
• Green Chili: 1 hot green chili, finely chopped
• Cumin Seeds: 1.25 tsp (0.1 oz / 3 g) cumin seeds
• Mustard Seeds: 0.5 tsp (0.1 oz / 2 g) black mustard seeds
• Asafetida: 0.25 tsp (0.1 oz / 1 g) yellow asafetida powder (hing)
• Curry Leaves: 10 fresh curry leaves (or 0.5 bay leaf)
• Bell Peppers: 2 medium bell peppers, stemmed, seeded, and cut into strips (12 oz / 340 g)
• Tomatoes: 3 medium firm tomatoes, peeled and chopped (12 oz / 340 g)
• Coriander Powder: 1 tbsp (0.2 oz / 5 g) ground coriander
• Fresh Herbs: 4 tbsp (0.2 oz / 5 g) fresh coriander or basil, coarsely chopped
• Turmeric: 1 tsp (0.1 oz / 3 g) turmeric
• Garam Masala: 1 tsp (0.1 oz / 3 g) garam masala
• Eggplant: 1 medium eggplant, cut into 1-inch cubes and steamed until tender (16 oz / 455 g)
• Salt: 1 tsp (0.2 oz / 6 g) salt
• Garnish: 2-3 sprigs fresh coriander or basil

Step-by-Step Instructions

1. Heat 4 tbsp (2 oz / 57 g) of the ghee or oil in a 5-quart nonstick saucepan or wok over moderate heat. Once hot but not smoking, carefully add the 6 oz (170 g) paneer cubes. Fry them, turning constantly, until they are evenly browned on all sides, then remove with a slotted spoon and set aside.
2. Add the remaining 2 tbsp (1 oz / 28 g) of ghee or butter to the pan. Immediately stir in the 1 tbsp (0.5 oz / 15 g) minced ginger, 1 chopped green chili, 1.25 tsp (0.1 oz / 3 g) cumin seeds, and 0.5 tsp (0.1 oz / 2 g) black mustard seeds. Fry until the mustard seeds pop and turn gray, then drop in the 0.25 tsp (0.1 oz / 1 g) asafetida and 10 curry leaves. Within seconds, add the 12 oz (340 g) bell pepper strips and sauté for 3 to 4 minutes.
3. Stir in the 12 oz (340 g) chopped tomatoes, 1 tbsp (0.2 oz / 5 g) ground coriander, 1 tsp (0.1 oz / 3 g) turmeric, and 2 tbsp (0.1 oz / 2.5 g) of the fresh chopped herbs. Cook the mixture for about 10 minutes, stirring occasionally, until the bell peppers are tender-crisp.
4. Add the 1 tsp (0.1 oz / 3 g) garam masala, the fried paneer cheese cubes, the steamed 16 oz (455 g) eggplant cubes, and 1 tsp (0.2 oz / 6 g) salt. Gently fold everything together to combine. Reduce the heat to low, cover the pan, and cook for 5 to 10 minutes, stirring occasionally. Before serving, fold in the remaining 2 tbsp (0.1 oz / 2.5 g) of chopped herbs and garnish with the fresh herb sprigs.

Nutritional Information

Here is the approximate nutritional breakdown per serving (based on 5 servings). Please note that exact values can vary based on the specific brands of paneer and cooking oils you use.

• Calories: 315 kcal
• Carbohydrates: 13 g (0.46 oz)
• Protein: 8 g (0.28 oz)
• Fat: 26 g (0.92 oz)

Pro Tips

As a chef, I always look for those little tweaks that take a dish from good to restaurant-quality. Here are my top tips for perfecting your Baigan Panir Tarkari:

• Steam the Eggplant Just Right: Steaming the eggplant keeps this dish from becoming overly greasy, as eggplant acts like a sponge when fried. Steam it until just tender, but not mushy, so it holds its 1-inch cube shape when folded into the stew.
• Master the Spice Bloom: Pay close attention when frying your spices in the ghee. Wait for the black mustard seeds to pop and turn gray before adding the asafetida and curry leaves. This process, called "tadka," unlocks the deep essential oils of the spices.
• Do Not Overcook the Paneer: Fry the paneer cubes until they are just golden brown. Leaving them in the pan too long will cause the cheese to become tough and rubbery instead of beautifully chewy on the outside and soft on the inside.
• Color Coordination: While any bell pepper works, sticking to yellow bell peppers as suggested gives your Baigan Panir Tarkari a stunning, vibrant contrast against the purple-skinned eggplant and red tomatoes, elevating the visual appeal of your plate.

Frequently Asked Questions

Can I make Baigan Panir Tarkari vegan? Yes, you can easily adapt this dish for a vegan diet. Simply substitute the dairy-based paneer with extra-firm tofu pressed and cut into cubes, and use the vegetable oil option instead of ghee or butter.

How do I store and reheat leftover Baigan Panir Tarkari? This stew stores beautifully in an airtight container in the refrigerator for up to 3 to 4 days. In fact, the flavors often deepen the next day! Reheat gently on the stovetop over low heat, adding a tiny splash of water if the stew has thickened too much in the fridge.

Can I roast the eggplant instead of steaming it for my Baigan Panir Tarkari? Absolutely. If you prefer a slightly smokier flavor and firmer texture, toss the cubed eggplant in a small amount of oil and roast it at 400°F (200°C) for about 15-20 minutes until tender before folding it into the stew during step 4.

Is Baigan Panir Tarkari gluten-free? Yes, the core ingredients in this recipe are naturally gluten-free. However, always double-check your asafetida (hing) powder. Many commercial brands mix asafetida with wheat flour to prevent clumping. To keep the dish 100% gluten-free, ensure you purchase a certified gluten-free asafetida compounded with rice flour instead.

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Stav Kogan

Eggplant and Bell Pepper Stew with Fried Panir Cheese BAIGAN PANIR TARKARI

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Servings: 4 servings

Calories: 315

Ingredients Method Nutrition

Ingredients

  

1x2x3x?

• 6 tbsp (3 oz / 85 g) Ghee or Oil ghee, OR a blend of 4 tbsp (2 oz / 57 g) vegetable oil and 2 tbsp (1 oz / 28 g) butter
• 6 oz (170 g) Paneer fresh paneer cheese, cut into 0.5-inch cubes
• 1 tbsp (0.5 oz / 15 g) Ginger fresh ginger root, minced
• Green Chili: 1 hot green chili, finely chopped
• 1.25 tsp (0.1 oz / 3 g) Cumin Seeds cumin seeds
• 0.5 tsp (0.1 oz / 2 g) Mustard Seeds black mustard seeds
• 0.25 tsp (0.1 oz / 1 g) Asafetida yellow asafetida powder (hing)
• Curry Leaves: 10 fresh curry leaves (or 0.5 bay leaf)
• 2 medium Bell Peppers bell peppers, stemmed, seeded, and cut into strips (12 oz / 340 g)
• 3 medium Tomatoes firm tomatoes, peeled and chopped (12 oz / 340 g)
• 1 tbsp (0.2 oz / 5 g) Coriander Powder ground coriander
• 4 tbsp (0.2 oz / 5 g) Fresh Herbs fresh coriander or basil, coarsely chopped
• 1 tsp (0.1 oz / 3 g) Turmeric turmeric
• 1 tsp (0.1 oz / 3 g) Garam Masala garam masala
• 1 medium Eggplant eggplant, cut into 1-inch cubes and steamed until tender (16 oz / 455 g)
• 1 tsp (0.2 oz / 6 g) Salt salt
• Garnish: 2-3 sprigs fresh coriander or basil
• Steam the Eggplant Just Right: Steaming the eggplant keeps this dish from becoming overly greasy, as eggplant acts like a sponge when fried. Steam it until just tender, but not mushy, so it holds its 1-inch cube shape when folded into the stew.
• Master the Spice Bloom: Pay close attention when frying your spices in the ghee. Wait for the black mustard seeds to pop and turn gray before adding the asafetida and curry leaves. This process, called tadka, unlocks the deep essential oils of the spices.
• Color Coordination: While any bell pepper works, sticking to yellow bell peppers as suggested gives your Baigan Panir Tarkari a stunning, vibrant contrast against the purple-skinned eggplant and red tomatoes, elevating the visual appeal of your plate.

Method

 

1. Heat 4 tbsp (2 oz / 57 g) of the ghee or oil in a 5-quart nonstick saucepan or wok over moderate heat.
2. Once hot but not smoking, carefully add the 6 oz (170 g) paneer cubes.
3. Fry them, turning constantly, until they are evenly browned on all sides, then remove with a slotted spoon and set aside.
4. Add the remaining 2 tbsp (1 oz / 28 g) of ghee or butter to the pan. Immediately stir in the 1 tbsp (0. 5 oz / 15 g) minced ginger, 1 chopped green chili, 1. 25 tsp (0. 1 oz / 3 g) cumin seeds, and 0. 5 tsp (0. 1 oz / 2 g) black mustard seeds.
5. Fry until the mustard seeds pop and turn gray, then drop in the 0. 25 tsp (0. 1 oz / 1 g) asafetida and 10 curry leaves. Within seconds, add the 12 oz (340 g) bell pepper strips and sauté for 3 to 4 minutes.
6. Stir in the 12 oz (340 g) chopped tomatoes, 1 tbsp (0. 2 oz / 5 g) ground coriander, 1 tsp (0. 1 oz / 3 g) turmeric, and 2 tbsp (0. 1 oz / 2. 5 g) of the fresh chopped herbs.
7. Cook the mixture for about 10 minutes, stirring occasionally, until the bell peppers are tender-crisp.
8. Add the 1 tsp (0. 1 oz / 3 g) garam masala, the fried paneer cheese cubes, the steamed 16 oz (455 g) eggplant cubes, and 1 tsp (0. 2 oz / 6 g) salt. Gently fold everything together to combine.
9. Reduce the heat to low, cover the pan, and cook for 5 to 10 minutes, stirring occasionally.
10. Before serving, fold in the remaining 2 tbsp (0. 1 oz / 2. 5 g) of chopped herbs and garnish with the fresh herb sprigs.
11. Do Not Overcook the Paneer: Fry the paneer cubes until they are just golden brown. Leaving them in the pan too long will cause the cheese to become tough and rubbery instead of beautifully chewy on the outside and soft on the inside.

Nutrition

Calories: 315kcalCarbohydrates: 13gProtein: 8gFat: 26g

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