Indian Paneer substitute in some preparations

Indian Paneer substitute in some preparations recipe videos

This dish typically refers to a tofu-based or chickpea flour-based substitute used in place of paneer in Indian curries, stir-fries, and snacks. Common ingredients include firm tofu, chickpea flour (besan), lemon juice for curdling, and spices like turmeric and cumin. It originates from modern Indian kitchens, particularly in vegan or dairy-free adaptations.

🍽️ Nutrition at a glance

It is generally high in protein and low in carbohydrates, with a moderate fat content depending on preparation. Key nutrients include plant-based protein, iron, and calcium if fortified, with a rough calorie ballpark of 150-250 per 100g serving.

Nutrition breakdown

Calories	265 kcal
Protein	20 g
Carbs	6 g
Fat	18 g
Fiber	1 g
Sugar	2 g
Sodium	30 mg
Calcium	480 mg
Phosphorus	350 mg
Potassium	180 mg
Vitamin A	150 mcg RAE
Vitamin B12	0.5 mcg
Riboflavin (B2)	0.3 mg
Selenium	12 mcg
Zinc	1.5 mg

Per 1 cup (126 g) · estimated, varies by recipe

💡 What's interesting

What's culturally unique is how it mirrors paneer's texture and versatility while adapting to dietary restrictions, showcasing Indian culinary innovation. Nutritionally, it often provides a similar protein boost to paneer but with added fiber and no cholesterol.