Paneer (Indian cottage cheese) is one of the richest vegetarian sources of calcium and protein, making it highly beneficial for bone strength and joint repair. Broccoli, on the other hand, is a cruciferous vegetable rich in calcium, vitamin K, and vitamin C—all essential for bone health. Vitamin C also aids in collagen formation, which supports joint cushioning and prevents stiffness.
This stir-fry is lightly cooked to retain maximum nutrients and flavoured with garlic, which adds not only aroma but also anti-inflammatory benefits. The dish comes together quickly, making it ideal for a weeknight dinner or a light yet protein-rich lunch.
It pairs well with whole wheat roti, brown rice, or can even be enjoyed on its own as a low-carb meal. Regularly including dishes like this can help maintain bone density, reduce inflammation, and support overall skeletal health.
Blanch broccoli in hot water for 2 minutes. Drain and keep aside.
Heat oil in a pan, add garlic and onions, sauté until soft.
Add paneer cubes and lightly stir-fry until golden.
Add broccoli, turmeric, salt, and black pepper. Stir-fry for 3–4 minutes.
Finish with lemon juice and coriander leaves. Serve warm.
Tips and Tricks
- Do not overcook broccoli—it should stay crunchy for maximum nutrition.
- Use fresh homemade paneer for best calcium content.
- Add sesame seeds for extra calcium and flavour.
Frequently Asked Questions
Yes, tofu is also calcium-rich and suitable for lactose-intolerant people.
Yes, it’s high in protein and low in carbs, making it filling and light.
Cook fresh for best results, but ingredients can be pre-chopped.
