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Succulent cubes of soft paneer, crisp bell peppers, and onions are bathed in a smoky, spiced yogurt marinade and grilled to perfection. This classic appetizer, also known as Paneer Tikka, is bursting with flavor and a guaranteed crowd-pleaser.
For 4 servings
Prepare the Paneer and Vegetables
Make the Marinade
Marinate the Paneer and Vegetables
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Succulent cubes of soft paneer, crisp bell peppers, and onions are bathed in a smoky, spiced yogurt marinade and grilled to perfection. This classic appetizer, also known as Paneer Tikka, is bursting with flavor and a guaranteed crowd-pleaser.
This north_indian recipe takes 35 minutes to prepare and yields 4 servings. At 469.22 calories per serving with 22.37g of protein, it's a beginner-friendly recipe perfect for appetizer or snack or dinner.
Assemble and Grill the Skewers
Garnish and Serve
Replace paneer with firm tofu (pressed to remove water) and use a thick, plant-based yogurt for the marinade.
Reduce the oil to a minimum for brushing the grill. Serve with a large side of green salad instead of heavier accompaniments.
Skip the long marination. A 15-minute marination at room temperature will still give good flavor if you're short on time.
Reduce the chili powder and garam masala by half to make it less spicy. You can also add other kid-friendly veggies like cherry tomatoes or zucchini.
Paneer and yogurt are excellent sources of high-quality protein, which is essential for muscle repair, growth, and overall body function.
Bell peppers are loaded with Vitamin C, an important antioxidant, while paneer provides a good amount of calcium for bone health.
The spices used in the marinade, such as ginger, cumin, and coriander, are known to have digestive benefits and can help stimulate metabolism.
As a dairy product, paneer is a great source of calcium and phosphorus, both of which are crucial for maintaining strong and healthy bones.
Yes, it can be very healthy. It's high in protein from paneer and yogurt, and packed with vitamins from the vegetables. Grilling is a low-fat cooking method. To keep it healthy, use minimal oil and serve with fresh salad.
A serving of two skewers has approximately 280-320 calories, depending on the amount of oil and the fat content of the yogurt used. Most calories come from the paneer and yogurt.
Absolutely! You can cook the skewers on a grill pan on the stovetop, bake them in an oven at 200°C (400°F) for 15-20 minutes, or use an air fryer at 180°C (350°F) for 10-12 minutes.
Make sure your grill is very hot before placing the skewers on it. Also, brush the grill grates lightly with oil. This combination creates a quick sear and prevents sticking.
Yes, you can marinate the paneer and vegetables for up to 24 hours in the refrigerator. Assemble the skewers just before grilling for the best texture.
