When the HUBS and I travel we love to try new dishes from other cuisines, but inevitably about after a week, we start really missing good ole' indian food.  For vegetarians, nothing seems to be easier, as nutritious, and satisfying.  That being said, after about a week of poutine in Banff, we just NEEDED naan, shaak, and dal.  We decided to check out Masala, a restaurant that came highly recommended by our family in India.  Y'all:  it was phenomenal.  We do not give out 5 stars  to just anyone - in fact the HUBS and I have a strict rule.  Restaurants only get a 5 star review if we would happily hop a flight just to eat there.  To date I think we only have a handful that have met this criteria - but Masala definitely earned this honor.  We decided to venture out and try their Tava Paneer.  I was honestly expecting a dry roasted paneer dish, but was more than happy when instead the dish was saucy, savory and finger-licking good.  

In accordance with our plan to eat healthier, higher protein meals, I decided to try my hand at this dish.  The result was a good second to Masala's - it'll have to carry us over until we can make it back there for the real deal.  We decided to eat this with homemade low carb kati rolls (recipe here).  

tava paneer kati roll recipe vegetarian low carb indian charisma shah





  1. 1 pack of frozen paneer (ingredients should just be whole milk & vinegar)
  2. 2 large green bell peppers (diced)
  3. 1/3 28 oz can of San Marzano tomatoes
  4. 2 tbs butter
  5. 1 tsp jeera
  6. 2.5 tsp minced garlic
  7. 1 1/2 tsp adu marcha
  8. 1 yellow onion (diced)
  9. 1 1/2 tsp mirchi
  10. 1 tsp dhana jeeru
  11. 1 tbs tomato paste
  12. 1/2 c cream (or substitute with homemade cashew cream)
  13. 1/2 tsp garam masala
  14. 1/4 tsp amchur powder
  15. 1 tsp kasoori methi 
  16. pinch of ground cardamom
  17. 1 tsp sugar
  18. salt to taste (about 1.5 - 2 tsp)



  1. Melt the butter over medium low heat. 
  2. Add the jeera and allow to sizzle for 30 seconds (you should see tiny bubbles form around each cumin seed).  Do not over cook these otherwise you will have a strong roasted flavor.
  3. Add the minced garlic and saute until golden brown.
  4. Add the adu marcha and let saute until aromatic (about 1 minute).
  5. Add the diced onions and saute until translucent (about 3-4 minutes)
  6. Add the tomatoes, tomato paste, dhana jeeru, and red mirchi.  Cook until tomato smell goes away (about 5 - 7 min).
  7. Add the kasoori methi, amchur powder, sugar, and garam masala and bring to a light simmer.
  8. Add the fried paneer and bell peppers.  Cover and cook until paneer is tender (about 3-5 minutes).  Do not overcook the bell peppers.  These should still be bright green and have a little bit of crunch to them.  
  9. Serve with low carb kati rolls (click here for recipe), fresh naan, or parathas.  
*please note that these values are an approximation and are for just the tava paneer (not the kati roll)

*please note that these values are an approximation and are for just the tava paneer (not the kati roll)