Easy and healthy chili paneer with soya sauce is an Indo-Chinese recipe prepared with Indian cottage cheese (paneer), mixed with onion and green pepper, and further tossed in a spicy sauce mixture. Soya Chili paneer is a protein-rich, gluten-free, diabetic-friendly recipe best served as a starter or appetizer, or as a side dish with the main course.

In restaurants, chili paneer with soya sauce is generally prepared by deep frying of paneer that is coated with cornflour or maida mixture until it crisps and then it is mixed with onion and green pepper and finally tossed in the spicy sauce mixture.

About chilli paneer with soya sauce

Here, I am sharing my homestyle version of this dish that does not involve frying of paneer; that makes it a low calorie and low-fat recipe. It is a healthy, non-fried version of restaurant-style soya chili paneer. This recipe is free of any chemicals like MSG that mostly used in Chinese recipes. It can be used for preparing both as dry veg or with gravy.

Other veg recipes you would like to try

• Bharwa Masala Bhindi
• Dry Masala Tinda Veg

Chili paneer with soya sauce is best served as an appetizer or as a side dish with fried rice, noodles, jeera rice or even with plain chapatti or parantha. It tastes so good that if you try it once, you will never want to order from restaurants. Let’s go through the step by step preparation of soya chili paneer explained with pictures for easy following.

Nutritional benefits of the main ingredients used in making chili paneer with soya sauce

Paneer – It is a soft Indian style cheese that is easily made at home with coagulation of buffalo or cow milk. For vegetarians, paneer is one of the best food in terms of nutritional values as it is very high in protein and low in carbs. It is a good source of minerals and vitamins, keeps teeth and bones healthy and strong.

Onion – High in vitamins and minerals, antioxidant-rich, antibacterial properties, low in calories.

Green pepper – It is high in vitamin A, C, and potassium, a good source of fibre and low in calories.

Spices and sauces – Provides a sweet and tangy taste to the dish and enhance the flavour and helps in improving digestion.

Step by step preparation of easy and healthy chili paneer with soya sauce

1. Take a heavy bottom pan, put it on low flame, add oil, and warm it little. Then add minced garlic and saute it till it becomes light brown. Add finely chopped green chillies, saute it for another one minute.

2. Now add cubes of onion and green pepper; mix them and cover the pan. Continue to cook for around 2-3 minutes.

3. Then add salt, black pepper powder, ginger powder, mix them well. Again saute for one minute.

4. Lastly add soya sauce, tomato sauce, red chilli sauce, and vinegar, mix them and cook for 1 minute.

5. Finally, add paneer cubes, mix it to coat it with sauces, cover the pan and cook for 1 minute. Now increase the flame intensity to medium-high, cook for 1-2 minutes until it becomes a little dry and sauces gets well incorporated into the vegetables.

6. Garnish with chopped coriander leaves and your Easy And Healthy Chili Paneer With Soya Sauce is ready for serving.

7. Enjoy Chili Paneer With Soya Sauce with chapatti, or parantha, or fried rice, or can be served as an appetizer with homemade coriander-mint chutney or tomato sauce.

Serving suggestion

Chili Paneer With Soya Sauce can be served as a starter with green coriander-mint chutney or tomato sauce, or a side dish with fried rice, noodles, or jeera rice. It also goes well with chapatti, parantha, or poori both in both dry as well as with gravy.

Tips and tricks

• Paneer should be firm not soft.
• Do not cook onion and green pepper cubes for a long time, they should be tender but not soft.
• I usually use dry ginger powder as my kids do not like the fibres of ginger coming in the mouth while eating, but you can replace it with fresh ginger according to your taste and preference.
• If you want to prepare the dish with gravy, mix 1 tsp cornflour with ¼ cup of water and add it after adding the sauces in the recipe.

Recipe card

Easy and Healthy Chili Paneer With Soya Sauce

Babita Singh

'Easy And Healthy Chili Paneer With Soya Sauce' is a protein-rich, gluten-free, diabetic-friendly recipe that is best served as a starter or appetizer, or as a side dish with the main course.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Appetizer, Main Course, Side Dish

Cuisine Chinese

Servings 5 Serving

Ingredients

  

• 200 gm Paneer made with toned milk (cut in cubes)
• 1 big sized Green pepper (cut into cubes)
• 1 big sized Onion (cut into cubes)
• 2 ½ tbsp Rice bran oil
• 1 tbsp Minced garlic
• 2 Green chili (finely chopped)
• ¾ tsp Salt (or as per your taste)
• ¼ tsp Black pepper powder
• ¼ tsp Ginger powder
• 1 tbsp Soya sauce
• 1 tbsp Tomato sauce
• 1 tsp Vinegar
• ½ tsp Chilli sauce
• 1 tbsp Chopped coriander leaves (for garnishing)

Instructions

 

• Take a heavy bottom pan, put it on low flame, add oil, and warm it little. Then add minced garlic and saute it till it becomes light brown. Add finely chopped green chillies, saute for another one minute.
• Now add cubes of onion and green pepper; mix them and cover the pan. Continue to cook for around 2-3 minutes.
• Then add salt, black pepper powder, ginger powder, mix them well. Again saute for one minute.
• Lastly add soya sauce, tomato sauce, red chilli sauce, and vinegar, mix them and cook for 1 minute.
• Finally, add paneer cubes, mix it to coat it with sauces, cover the pan and cook for 1 minute. Now increase the flame intensity to medium-high, cook for 1-2 minutes until it becomes a little dry and sauces gets well incorporated into the vegetables.
• Garnish with chopped coriander leaves and your Soya chili paneer is ready for serving.
• Enjoy Chili Paneer With Soya Sauce with chapatti, or parantha, or fried rice, or can be served as an appetizer with homemade coriander-mint chutney or tomato sauce.

Video

Notes

1. Paneer should be firm not soft.

2. Do not cook onion and green pepper cubes for a long time, they should be tender but not soft.

3. I usually use dry ginger powder as my kids do not like the fibres of ginger coming in the mouth while eating, but you can replace it with fresh ginger according to your taste and preference.

4. If you want to prepare the dish with gravy, mix 1 tsp cornflour with ¼ cup of water and add it after adding the sauces in the recipe.

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