16 Dec Paneer
Paneer, also known as Indian cottage cheese, is a fresh, non-aged cheese widely used in Indian cuisine. It is made by curdling hot milk with a food acid such as lemon juice, vinegar, or citric acid, and then pressing the curds to form a soft, solid block.
Paneer has a mild, milky taste and a firm yet tender texture, which allows it to absorb flavors well without melting during cooking.
Commonly used in dishes like paneer butter masala, palak paneer, paneer tikka, and bhurji, paneer can be grilled, fried, or simmered in gravies. Because it is fresh and preservative-free, paneer is best consumed soon after preparation.
Paneer is often compared to cottage cheese, but unlike Western cottage cheese, it is pressed, non-crumbly, and does not melt when heated, making it uniquely suited for Indian cooking.
Ingredients
1 liter toned milk
2–3 tbsp lemon juice
2–3 cups water (to dilute the milk slightly)
Clean muslin cloth or cotton cloth
COOK TIME
65 minutes
CALORIES
185 kcal
PROTEIN
18-19 gm
FIBER
0 gm
CARBOHYDRATES
4 gm
SERVES
depends on recipe cooked
Instructions
Dilute the milk (important for toned milk)
Add 2–3 cups water to the toned milk. This helps get softer paneer.
Boil the milk
Heat on medium flame, stirring occasionally to avoid scorching.
Bring to a rolling boil.
Curdle the milk
Lower the heat.
Add lemon juice gradually, stirring gently.
The milk will split into curds (chena) and greenish whey.
Rest for 1–2 minutes
Once fully curdled, switch off the flame.
Strain
Pour into a cloth-lined strainer.
Rinse the curds under cold water to remove acidity.
Drain & shape
Tie the cloth and hang for 20–30 minutes (no squeezing).
Press (optional, for firm paneer)
Place under a light weight for 30–60 minutes.
Cut & use
Refrigerate for 1–2 hours before cutting for cleaner cubes.
Notes
Paneer is a rich source of high-quality protein, calcium, and essential nutrients, making it especially popular in vegetarian diets.
Pro Tips for Extra Firm Paneer
Use vinegar or citric acid, not curd
Do not over-curdle (crumbly texture)
Always press longer, not harder
Refrigeration tightens the structure
Nutritional Information
Paneer quantity: 136 g
Milk used: 1 litre toned milk (≈3% fat)
Macronutrients
Energy: ~185–195 kcal
Protein: ~18–19 g
Fat: ~11–12 g
Carbohydrates: ~3–4 g
Lactose (milk sugar): ~2–3 g
Calcium: ~280–320 mg
Phosphorus: ~180–200 mg
Potassium: ~120–150 mg
Vitamin A: ~90–110 µg
Vitamin B12: ~0.6–0.8 µg
Why Values Are Lower Than Full-Cream Paneer
Toned milk has less fat, so:
Calories are lower
Texture is firmer, slightly less creamy
Some whey proteins and lactose are lost in whey
Nutritional Highlights
✔ High-quality vegetarian protein
✔ Good calcium for bones
✔ Lower fat than full-cream paneer
✔ Suitable for weight-conscious diets
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