Tandoori Paneer
Tender paneer cubes marinated in a vibrant, spiced yogurt mixture and grilled to perfection. This low-salt version is packed with smoky tandoori flavor, making it a delicious and heart-healthy appetizer or light meal.
For 4 servings
Prepare the marinade base
In a medium bowl, whisk the thick yogurt until smooth. Make sure there are no lumps. If your yogurt is not thick, hang it in a muslin cloth for 30 minutes to drain excess water.
TIPUsing thick, hung curd is crucial for a marinade that coats the paneer well and doesn't become watery.Mix the marinade ingredients
- Add mustard oil, ginger-garlic paste, and chickpea flour to the yogurt. Mix well.
- Add all the spice powders: red chili powder, turmeric, coriander powder, cumin powder, and garam masala.
- Add the salt and crushed kasuri methi.
- Whisk everything together until you have a smooth, thick, and uniform paste.
Marinate the paneer and vegetables
- Gently add the paneer cubes, onion cubes, and bell pepper cubes to the marinade.
- Use your hands or a spatula to gently coat everything evenly. Be careful not to break the paneer.
- Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours.
TIPDon't marinate for more than a few hours, as the acid in the yogurt can make the paneer texture slightly crumbly.Assemble the paneer skewers
Thread the marinated paneer, onion, and bell pepper cubes onto the soaked wooden skewers. Alternate between paneer and vegetables for a colorful and balanced skewer.
Grill or bake the paneer tikka
To bake: Preheat oven to 200°C (400°F). Place skewers on a baking tray lined with parchment paper. Bake for 10-15 minutes, turning once, until the edges are slightly charred. To pan-grill: Heat a grill pan over medium-high heat. Place the skewers on the pan and cook for 8-10 minutes, turning occasionally, until all sides have char marks.
TIPFor a smokier flavor, you can place a small piece of burning charcoal in a bowl inside the baking tray, drizzle it with a drop of oil, and cover for a minute before serving.Garnish and serve hot
Once cooked, remove the skewers from the heat. Squeeze fresh lemon juice over them and serve immediately with a side of mint chutney.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can use malai paneer (full-fat paneer).
- 2Ensure your pan or grill is hot before placing the skewers to get a good sear and prevent sticking.
- 3Soaking wooden skewers in water for 30 minutes is essential to prevent them from burning during cooking.
- 4You can add other vegetables like cherry tomatoes or zucchini to the skewers.
- 5If you don't have chickpea flour (besan), you can use a teaspoon of cornstarch as a binder for the marinade.
- 6Leftover tandoori paneer can be stored in an airtight container in the fridge for up to 2 days.
Frequently asked questions
Yes, this version of Tandoori Paneer is designed to be healthy. It's low in salt, low in calories, and provides a good amount of protein from paneer and yogurt. Grilling is a healthier cooking method than frying.
