Neena Gupta's high-protein Tori and Paneer Sabzi is perfect for gut health during summer months

Actress Neena Gupta is known for her series of homemade recipes, where she cooks basic and simple Indian dishes with no-fancy setup and often mentions that this is how every Indian home cooks. From her handwo cheela to lauki ki sabzi, she shares all things easy and seasonal. Considering the acute summer season, the actress recently shared Tori and Paneer Sabzi, which she often makes at home. Explaining the sabzi, she said that this is one of the easiest summer preparations and contains no onion and garlic. Scroll down to read the recipe and its benefits.2 cups tori, 1/2 cup paneer, 2 tbsp ghee, 1 tbsp cumin, 1 tbsp red chilli powder, 1/2 cup tomato, 1 tsp ginger, 1/2 tsp turmeric, and salt to taste.Heat ghee in a pan, and add cumin seeds and red chilli powder. Let the seeds crackle, then add grated tomato and ginger. Cook for 3-5 minutes and then add diced tori and mix well. Cook for 5 minutes and add salt and turmeric. Cover and cook until tori releases water. Cook on high flame to thicken the sabzi. Add diced paneer cubes, mix well and cook for 2-3 minutes. Enjoy fresh with roti.Per 100 gms of tori offers 18-20 calories, 93-95% water, 3.5 g carbs, 2.5 g fiber, 0.5 g protein, 0.1 fat, 15-20 mg vitamin C, 0.3-0.5 g iron, and 20-30 mg calciumTori contains more fiber and high vitamin C, and is said to provide better digestive support and a slightly richer nutrient profile. Its fibrous texture makes it filling while still being easy to digest, making it a great addition to summer meals. According to a study, it is a good source of fiber (20.6 %) and minerals (7.7 %). Amino acid analysis revealed the highest content of Carnosine followed by aspartic acid and aminoadipic acid. Antioxidant activity of different extracts showed that the ethyl acetate extract was more potent when compared to other solvent extractions.https://pmc.ncbi.nlm.nih.gov/articles/PMC5052181/40 grams of low-fat cottage cheese or paneer provides 7.54 gm protein, 5.88 gm fat, 4.96 gm carbs, 37.32 microgram folates, 190.4 mg calcium, 132 mg phosphorus, and 50 mg potassiumIt is rich in high-quality protein, essential for muscle growth and sustained energy throughout the day. Its slow-digesting nature keeps you full for longer, reducing cravings and aiding in weight loss and management. It is rich in calcium and phosphorus that help strengthen bones and teeth, making it a great option for all age groups. It also contains healthy fats that provide steady energy without spiking blood sugar levels, making it ideal for diabetics. Additionally, paneer is easy to digest and versatile, allowing you to prepare a variety of nutritious dishes like paneer bhurji, stuffed parathas, or salads for a wholesome and delicious start to the day.