Paneer Jalfrezi Recipe: Quick & Healthy Indian Stir-Fry for Busy Weeknights

Looking for a quick, flavourful, and nutritious meal that’s ready in under 30 minutes? The Paneer Jalfrezi recipe is your answer. A vibrant, semi-dry stir-fry dish made with paneer cubes, crunchy bell peppers, onions, and tomatoes, it’s a popular Indian restaurant favourite that you can easily whip up at home.

Whether you're managing a busy weekday or trying to pack something healthy for lunch, Paneer Jalfrezi is a great mix of protein, fibre, and taste, without needing a complex masala base or heavy cooking.

Let’s learn how to make Paneer Jalfrezi, step-by-step, with ingredients that are easily available in any Indian kitchen.

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What is Paneer Jalfrezi?

Paneer Jalfrezi is a spicy, tangy North Indian dish that’s part stir-fry, part curry. The term "Jalfrezi" originates from the British Raj era and refers to cooking with leftovers by stir-frying them with onions, chillies, and spices. Over time, it evolved into a beloved Indian restaurant dish, often served with naan, roti, or paratha.

At TGCA, students learn Jalfrezi not just with paneer but also using tofu, chicken, and mixed vegetables, perfect for modern, health-conscious diners.

Ingredients for Paneer Jalfrezi

Here’s what you need for a serving of 3–4 people:

Vegetables & Paneer:
Paneer – 250 grams (cut into strips or cubes)
Onion – 1 large (sliced)
Capsicum (green, red, or yellow) – 1 cup sliced
Tomato – 1 medium (sliced or chopped)
Ginger – 1-inch piece (julienned)
Garlic – 3 cloves (chopped)
Green Chillies – 1–2 (sliced, optional)

Spices:
Cumin Seeds – ½ tsp
Turmeric Powder – ½ tsp
Red Chilli Powder – 1 tsp
Coriander Powder – 1 tsp
Garam Masala – ½ tsp
Salt – to taste
Black Pepper – ¼ tsp

Others:
Tomato Ketchup – 1 tbsp (for slight tanginess)
Vinegar or Lemon Juice – 1 tsp
Oil – 1.5 tbsp
Fresh Coriander – for garnish

Step-by-Step Paneer Jalfrezi Recipe

Step 1: Prep Your Ingredients

• Slice paneer into strips or cubes.
• Chop onions, capsicum, tomato, and green chillies.
• Julienne ginger and finely chop garlic.

Step 2: Sauté the Aromatics

• Heat oil in a non-stick pan or kadhai.
• Add cumin seeds and let them crackle.
• Add chopped garlic and ginger. Sauté for 30 seconds till fragrant.

Step 3: Add the Vegetables

• Add sliced onions and sauté on medium-high flame until translucent.
• Add capsicum and sauté for 3–4 minutes. The bell peppers should remain slightly crunchy.

Step 4: Toss in the Spices

• Add turmeric, red chilli powder, coriander powder, and salt.
• Mix well and cook for another minute to let the spices release their aroma.

Step 5: Add Tomato & Ketchup

• Add chopped tomatoes and a tablespoon of tomato ketchup.
• Cook until the tomatoes are soft but not mushy. This gives the jalfrezi its tangy base.

Step 6: Add Paneer

• Gently toss in the paneer strips and mix everything carefully without breaking the paneer.
• Add black pepper, garam masala, and vinegar/lemon juice.
• Mix and cook for 2–3 minutes more on low flame.

Step 7: Garnish & Serve

• Turn off the flame and garnish with chopped fresh coriander.
• Serve hot with roti, butter naan, jeera rice, or even stuffed paratha.

Why Paneer Jalfrezi Is a Great Weeknight Dish

• Quick cooking time – Ready in under 30 minutes.
• Balanced nutrition – Paneer gives protein, and vegetables offer fibre.
• Minimal oil & no cream – Light on the stomach.
• Versatile – Use leftovers creatively.

Variations You Can Try

• Tofu Jalfrezi – Use firm tofu instead of paneer for a vegan version.
• Egg Jalfrezi – Add sliced boiled eggs for a protein-rich variation.
• Mixed Veg Jalfrezi – Include beans, carrots, and baby corn for extra colour.
• Chicken Jalfrezi – Pre-cook boneless chicken cubes and stir them in instead of paneer.

Storage & Reheating Tips

• Store leftovers in an airtight container in the fridge for up to 2 days.
• Reheat in a pan or microwave. Sprinkle some water before reheating to prevent dryness.
• Do not freeze paneer jalfrezi; it alters the texture of the paneer.

Serving Suggestions

Paneer Jalfrezi goes well with:

• Phulka or Roti
• Butter Naan or Laccha Paratha
• Jeera Rice or Peas Pulao
• Stuffed Kulcha

Expert Tips for Best Results

• High Heat Cooking – Ensures paneer and veggies stay crisp.
• Do Not Overcook Paneer – It becomes chewy. Add it in the end and stir gently.
• Use Fresh Spices – Aroma plays a huge role in stir-fry flavour.
• Tomato Ketchup adds balance – Don’t skip it; it brings slight sweetness and depth.

Learn More at TGCA

If this recipe excites you, you’ll be thrilled to know that TGCA offers short-term Indian cooking workshops where you can learn 20+ dishes, including Jalfrezi, Kofta, Kadhai Paneer, and more. It’s an ideal course for beginners, food lovers, and even budding entrepreneurs.

Whether you want to cook better at home or dream of opening a food delivery business, the basics start with easy, nutritious recipes like this one. And Paneer Jalfrezi is one dish that checks all boxes, speed, taste, health, and simplicity.

Final Words

Paneer Jalfrezi is the kind of dish you turn to when you want something comforting yet not too heavy. Its vibrant colours, simple masalas, and crunchy textures make it a family favourite. Plus, it’s a perfect example of how Indian cooking can be fast, healthy, and restaurant-worthy even on a weekday.

So next time you’re thinking about what to cook with paneer, skip the heavy gravies. Just grab your wok and whip up a stir-fry instead, Paneer Jalfrezi is all you need.

FAQS

1. What is Paneer Jalfrezi made of?
Paneer Jalfrezi is made using paneer cubes, bell peppers, onions, tomatoes, ginger, garlic, and Indian spices like turmeric, red chilli, and garam masala. It’s lightly stir-fried and served hot.

2. Is Paneer Jalfrezi spicy?
Paneer Jalfrezi is mildly to moderately spicy, depending on how much red chilli and green chilli you add. You can easily adjust the heat to suit your taste.

3. Can I make Paneer Jalfrezi without onion and garlic?
Yes, you can skip onion and garlic to make a Satvik version. Use tomatoes, capsicum, ginger, and hing (asafoetida) for flavour.

4. How long does it take to cook Paneer Jalfrezi?
Paneer Jalfrezi takes around 25 to 30 minutes from start to finish. It’s one of the quickest Indian paneer recipes for busy schedules.

5. Can I use store-bought paneer for this recipe?
Yes, store-bought paneer works well. Just soak it in warm water for 10–15 minutes before cooking to soften it.

6. What is the best way to serve Paneer Jalfrezi?
It pairs best with roti, paratha, or naan. You can also serve it with jeera rice or pulao for a wholesome meal.

7. Is Paneer Jalfrezi healthy?
Yes, it’s relatively healthy since it uses minimal oil, no cream, and includes colourful vegetables and protein-rich paneer.

8. Can I make it vegan?
Absolutely! Just replace paneer with firm tofu and follow the same steps. It’s a great vegan alternative.

9. Can I pack Paneer Jalfrezi for lunch?
Yes, it's a great lunchbox recipe. It stays fresh for a few hours and tastes delicious with paratha or roti.

10. How do I keep paneer soft in Jalfrezi?
To keep paneer soft, add it towards the end of cooking and stir gently. Avoid overcooking or frying paneer on high heat.