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Eggplant and Bell Pepper Stew with Fried Panir Cheese BAIGAN – vegetarian recipe
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
  

  • 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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