Low-FODMAP Paneer & Courgette Stir-Fry

Name: Low-FODMAP Paneer & Courgette Stir-Fry
Prep time: 5 min
Cook time: 12 min
Yield: 2 servings
Cuisine: Indian
Ingredients: 225g paneer (cubed); 2 medium courgettes (sliced); 1 tbsp garlic-infused olive oil; 1 tsp ground cumin; 1/2 tsp ground coriander; 1/2 tsp turmeric powder; 100g baby spinach; Juice of half a lemon; Salt and pepper to taste; Fresh coriander for garnishing

Gentle on the Gut

Gut Health & IBS Weight Loss GLP-1 Support

No ratings yet

A speedy low-FODMAP paneer and courgette stir-fry, packed with gentle flavours and perfect for anyone managing IBS symptoms while enjoying a tasty, quick meal.

Prep5 min

Cook12 min

Serves2 servings

Nutrition per serving

457kcal

22gProtein

4gFibre

36gCarbs

26gFat

Nutritionist’s Note

I like this because the paneer provides high‑quality protein and calcium, while the courgettes and spinach add low‑FODMAP fibre and micronutrients without triggering IBS symptoms. The garlic‑infused oil delivers flavour without the fructans of fresh garlic, and the modest 453 kcal per portion, with 22 g protein and 4 g fibre, makes it suitable for weight‑loss clients who need satiety. I would suggest this stir‑fry for anyone looking for a quick, gut‑friendly lunch or dinner, particularly those on a low‑FODMAP or GLP‑1‑focused plan.

Ingredients

225g paneer (cubed)
2 medium courgettes (sliced)
1 tbsp garlic-infused olive oil
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp turmeric powder
100g baby spinach
Juice of half a lemon
Salt and pepper to taste
Fresh coriander for garnishing

Method

Heat the garlic-infused olive oil in a non-stick pan over medium heat.
Add the paneer cubes and cook for 3-4 minutes, turning until golden on all sides. Remove and set aside.
In the same pan, add the courgette slices with the cumin, coriander and turmeric. Cook for 5 minutes.
Return the paneer to the pan. Add the spinach and stir until wilted.
Squeeze over the lemon juice, season with salt and pepper, and garnish with fresh coriander.

Tried this recipe?

Rate it

Scan to cook from your phone

Storage

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a frying pan over medium heat to crisp up the paneer again; avoid microwaving as it draws out moisture and leaves the courgettes watery. Freezing is not recommended, as the courgettes will turn mushy and the paneer will lose its soft texture.

Tips

Courgettes release a substantial amount of water during cooking; salt the slices 10 minutes beforehand and pat dry with kitchen paper to achieve a good sear rather than steaming them in the pan.
Bloom the ground cumin, coriander and turmeric in the hot garlic-infused oil for 30 seconds before adding the vegetables to extract the fat-soluble phytonutrients and intensify the flavour.
If you are in the strict elimination phase of the low-FODMAP diet, ensure your serving of paneer stays around 40g to remain within low-lactose safety thresholds.