Paneer Manchurian

This healthy and dry version of paneer manchurian is a delicious, flavourful and fun - plus, you can make this recipe without deep frying the paneer! This post gives you two options to cook the paneer: in a pan or air fryer, plus tips to give you restaurant-style paneer Manchurian!

Healthy paneer Manchurian - dry version without deep-frying paneer

Are you a fan of paneer? 

And are you a fan of manchurian? 

If you answered yes to either then you will absolutely love this dish!... 

If you haven’t tried paneer or manchurian or are on the fence – then you must try this version of paneer manchurian!... You will love the delightful and unique blend of flavours, spices and textures in this classic dish!  

Plus I love that this recipe is a healthier version of the dish as the paneer can be made in the air fryer or shallow fried in a pan (instead of deep frying). You need 2-3 tablespoons of olive oil (or ghee) to cook the paneer (depending on method). I prefer to use olive oil/ghee as a healthier alternative to deep frying paneer in using oils such as sunflower or vegetable oil). 

What is Paneer manchurian?

• Paneer Manchurian is a popular savoury Indo-Chinese fusion dish. This dish combines soft and crispy cubes of paneer (Indian cottage cheese), marinated in a blend of spices or seasoning and fried with peppers and onions, tossed in a spicy, tangy and semi-sweet sauce. 
• You may have seen this dish typically served as an appetizer or side in Indian or Indo-Chinese restaurants. 
• You can make this dish as a dry, semi-dry or gravy version. This recipe gives you a dry/semi-dry version of paneer manchurian (without gravy). 

Notes on recipe ingredients

• Paneer: also known as Indian cottage cheese, is the star of the show. Use chopped paneer cubes in this dish. If you can only get blocks of paneer you can cut the paneer into cubes
• Olive oil: to cook the spices in the paneer manchurian and paneer. You can use any oil of your choice (or ghee).

To marinate the paneer:

• Garlic ginger paste (or garlic ginger chilli coriander paste): you can use either garlic-ginger paste or garlic-ginger-chilli and coriander paste, for more flavour and heat I recommend using garlic-ginger-chilli and coriander paste.
• Seasoning: paprika and black pepper are used to coat the paneer, to add heat to the dish.
• Cornflour/cornstarch: to coat the paneer before cooking (for crispier texture).
• Water: to help easily coat the paneer in the marinade.

To make the paneer manchurian:

• Sesame oil: a combination of sesame oil and olive oil are used to cook the spices in the paneer manchurian – for their varying flavour in this Indo-Chinese dish.
• Garlic and ginger: for flavour
• Green chillies: for spice
• Spring onions/green onions/scallions: for a flavourful taste unique to Indo-Chinese cooking. I love pairing these with bell peppers. Separate the green and white parts of the spring onion when preparing ingredients.
• Bell peppers: I recommend red and green peppers in this dish
• Coriander/cilantro: fresh coriander/cilantro is used to add a refreshing taste to this dish.
• Seasoning and sauces: I like to use a combination of finely ground black pepper, dark soy sauce, vinegar (balsamic and apple cider vinegar) and lemon juice to season this dish – adding a variety of flavour profiles. You can add salt (optional, to taste) at the end (taste before adding), as soy sauce contains added salt. 

Equipment

To make this dish, all you need is a large non-stick frying pan or wok and a silicone or wooden spatula. 

You can use a large non-stick frying pan/wok or air-fryer to cook the paneer.

How to marinate and cook the paneer

Before cooking the paneer manchurian you will need to marinate and cook the paneer. This adds extra flavour and texture to the paneer and enhances the overall tasting experience. 

1. Marinate the paneer. In a large bowl, add the cubed paneer, garlic-ginger paste, paprika, black pepper and cornflour/cornstarch and toss to combine evenly, (you can use your hands or two spoons to mix). Tip: sift the cornflour/corn starch using a sieve to remove any lumps and make it easier to evenly coat the paneer. Add water and toss again to evenly mix.
2. Cook paneer by shallow frying or using air fryer. In a large non-stick frying pan, heat 2-3 tablespoon olive oil for a 2-3 minutes, then add the paneer and shallow fry for 5-8 minutes, until golden and crispy. Use two wooden spoons to continuously mix and toss the paneer cubes so they are evenly cooked and crispy. See below for air fryer method.
3. Drain paneer. Once golden, remove the paneer using a slotted spoon and transfer onto a plate lined with kitchen/paper towel (to remove excess oil). Alternatively you can use a slotted spoon to transfer into a colander. Set aside. 

Air Fryer Paneer Manchurian

You can also use the air fryer to cook the paneer for this paneer manchurian:

1. Follow step 1 above to marinate the paneer. 
2. Add 1-2 tablespoon olive oil in the batter and toss to coat evenly.
3. Preheat air fryer to 190°C/374°F. Transfer marinated paneer into a lined air fryer basket and cook paneer on air fryer setting for 10-12 minutes, or until crispy. Use a spatula to flip the paneer after 5 minutes to evenly air fry the paneer.
4. Transfer the cooked paneer onto a plate lined with kitchen/paper towel (to remove excess oil) and set aside.

How to make Paneer Manchurian

1. Heat sesame oil and olive oil on medium-high heat, add the chopped garlic and ginger and sauté for 15 seconds, you will notice a fresh and flavourful aroma. 
2. Add the spring onion whites and cook for another 15 seconds, stirring to evenly cook.
3. Add the green chillies and onions and cook for 2 minutes, stirring every 30 seconds. 

4. Add black pepper and bell peppers and cook for a minute
5. Add soy sauce, apple cider vinegar, and balsamic vinegar and cook for another 2 minutes.
6. Add chopped coriander and stir to evenly combine.
7. Add the paneer and remaining spring onion greens and toss to combine.
8. Add lemon juice and maple syrup and mix. Add salt to taste (if preferred). 

Tips for making the best paneer manchurian

• Use dark soy sauce: soy sauce adds a unique savoury umami taste and depth of flavour in this dish. As soy sauce also adds saltiness, you will need less salt (or none) in this dish, depending on preferences – so be sure to omit the salt until the end and taste before adding. 
• Cook on high heat: to cook the onions and peppers with a distinctive taste, I recommend cooking on medium-high heat
• Prepare ingredients in advance: as you are cooking on medium-high heat it helps to keep everything chopped and prepared in advance so the dish comes together quickly.
• Use one pan: you can use the same pan to shallow fry the paneer and cook the paneer manchurian – simply wipe down the pan once you have shallow-fried the paneer – this tip saves time (and you from washing extra dishes)!

Storage tips

Paneer manchurian can be stored in the fridge for up to 2 days. Transfer into an airtight container and store in fridge once cooled to room temperature. 

How to serve

• Paneer manchurian is a classic dish which can be served as a main dish, appetizer or side dish alongside your favourite Indian appetizers including aloo tikki, aloo tikki chaat, crispy pakoras, masala chai or street-style pav bhaji!
• Alternatively, enjoy with hakka noodles for an Indo-Chinese meal!

Related

Looking for other delicious recipes like this? Try these:

Paneer Manchurian (healthier dry version)

Sonia

This healthy and dry version of paneer manchurian is a delicious, flavourful and fun - plus, you can make this recipe without deep-frying the paneer! This post gives you two options to cook the paneer: in a pan or air fryer, plus tips to give you restaurant-style paneer Manchurian!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Appetizer, Main Course, Side Dish

Cuisine Indian, Indo-Chinese

Servings 8 people

Calories 300 kcal

Ingredients

  

1x2x3x

For paneer marinade:

• ▢ 550g Paneer (cubed)
• ▢ 1 teaspoon Garlic ginger paste (or garlic-ginger-chilli paste)
• ▢ 1 teaspoon Paprika
• ▢ 1 teaspoon Black pepper
• ▢ 2 tablespoon Cornflour/cornstarch
• ▢ 2 teaspoon Water
• ▢ 2-3 tablespoon Olive oil

To cook:

• ▢ 1 tablespoon Olive oil 1 tbsp
• ▢ 1 tablespoon Sesame oil (toasted)
• ▢ 2 tablespoon Garlic finely chopped
• ▢ 2 tablespoon Ginger finely chopped
• ▢ 2-3 Green chillies chopped
• ▢ 1 ¾ cup Spring onions chopped (whites and greens separated)
• ▢ ½ Yellow/brown onion chopped
• ▢ ½ teaspoon Black pepper
• ▢ 1 Red bell pepper/capsicum chopped
• ▢ 1 Green bell pepper/capsicum chopped
• ▢ 1 ½ tablespoon Dark soy sauce
• ▢ ½ tablespoon Apple cider vinegar
• ▢ ½ tablespoon Balsamic vinegar
• ▢ 2 tablespoon Coriander chopped
• ▢ ½ teaspoon Salt (or to taste), optional
• ▢ ½ tablespoon Lemon juice ½ tbsp
• ▢ 1 teaspoon Maple syrup 1 tsp

Instructions

 

Marinate and cook paneer:

• In a large bowl, add the cubed paneer, garlic-ginger paste, paprika, black pepper and cornflour/cornstarch and toss to combine evenly, (you can use your hands or two spoons to mix). Tip: sift the cornflour/corn starch using a sieve to remove any lumps and make it easier to evenly coat the paneer. Add water and toss again to evenly mix.
• In a large non-stick frying pan, heat 2-3 tablespoon olive oil for a 2-3 minutes, then add the paneer and shallow fry for 5-8 minutes, until golden and crispy. Use two wooden spoons to continuously mix and toss the paneer cubes so they are evenly cooked and crispy.
• Once golden, remove the paneer using a slotted spoon and transfer onto a plate lined with kitchen/paper towel (to remove excess oil). Alternatively you can use a slotted spoon to transfer into a colander. Set aside.

Air fryer method to marinate and prepare paneer (instead of pan) - optional:

• Follow step 1 above to marinate the paneer.
• Add 1-2 tablespoon olive oil in the batter and toss to coat evenly.
• Preheat air fryer to 190°C/374°F. Transfer marinated paneer into a lined air fryer basket and cook paneer on air fryer setting for 10-12 minutes, or until crispy. Use a spatula to flip the paneer after 5 minutes to evenly air fry the paneer.
• Transfer the cooked paneer onto a plate lined with kitchen/paper towel (to remove excess oil) and set aside.

Make the paneer manchurian:

• Heat sesame oil and olive oil on medium-high heat, add the chopped garlic and ginger and sauté for 15 seconds, you will notice a fresh and flavourful aroma.
• Add the spring onion whites and cook for another 15 seconds, stirring to evenly cook.
• Add the green chillies and onions and cook for 2 minutes.
• Add black pepper and bell peppers and mix and cook for a minute.
• Add soy sauce, apple cider vinegar and balsamic vinegar cook for another 2 minutes.
• Add chopped coriander and stir together.
• Add paneer and remaining spring onion greens. Add lemon juice and maple syrup and stir to combine, taste for salt and add salt if desired.

Notes

1. Prepare ingredients in advance: as you are cooking on medium-high heat it helps to keep everything chopped and prepared in advance so the dish comes together quickly.
2. Use one pan: you can use the same pan to shallow fry the paneer and cook the paneer manchurian (unless you are air frying paneer). Simply wipe down the pan once you have shallow-fried the paneer – this tip saves time (and saves you from washing extra dishes)!
3. Storage: paneer manchurian can be stored in the fridge for up to 2 days. Transfer into an airtight container and store in fridge once cooled to room temperature.

Nutrition

Calories: 300kcalCarbohydrates: 10gProtein: 11gFat: 25gSaturated Fat: 11gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 45mgSodium: 753mgPotassium: 178mgFiber: 2gSugar: 2gVitamin A: 862IUVitamin C: 38mgCalcium: 365mgFolate: 26µgIron: 1mgZinc: 0.3mg

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