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Cubes of soft paneer marinated in a vibrant green paste of fresh cilantro, mint, and spices, then grilled to perfection. A smoky, flavorful appetizer that's a guaranteed crowd-pleaser and perfect for any occasion.
Prepare the Hariyali Marinade
Marinate the Paneer and Vegetables
Assemble the Skewers
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Cubes of soft paneer marinated in a vibrant green paste of fresh cilantro, mint, and spices, then grilled to perfection. A smoky, flavorful appetizer that's a guaranteed crowd-pleaser and perfect for any occasion.
This north_indian recipe takes 62 minutes to prepare and yields 4 servings. At 332.36 calories per serving with 16.82g of protein, it's a moderately challenging recipe perfect for snack or appetizer.
Cook the Tikka
Serve Hot
Substitute paneer with firm tofu (pressed to remove water) and use a thick, unsweetened plant-based yogurt (like coconut or soy) instead of curd.
Incorporate other vegetables like cherry tomatoes, zucchini, or bell peppers of different colors for more flavor and nutrition.
Preheat your air fryer to 180°C (350°F). Arrange the skewers in the basket and air fry for 8-10 minutes, flipping halfway through, until golden and cooked.
Add 1-2 tablespoons of cashews or almonds while blending the green paste for a richer, creamier marinade.
Paneer is a high-quality vegetarian protein source, crucial for muscle building, tissue repair, and overall body function.
Rich in calcium and phosphorus, paneer helps in the development and maintenance of strong bones and teeth.
The 'hariyali' (green) paste made from fresh coriander and mint is loaded with antioxidants that help combat oxidative stress and inflammation in the body.
The use of curd (yogurt) in the marinade provides beneficial probiotics that support a healthy gut microbiome and aid in digestion.
One serving of Paneer Hariyali Tikka contains approximately 350-380 calories, depending on the type of paneer (full-fat vs. low-fat) and the amount of oil used.
Yes, it can be a healthy dish. It's an excellent source of protein and calcium from paneer. The green marinade is packed with vitamins and antioxidants from fresh herbs. To make it healthier, use low-fat paneer and minimal oil for cooking.
Absolutely! You can easily cook the tikkas on a non-stick skillet or a cast-iron pan on the stovetop. Follow the pan-frying instructions for delicious results.
A runny marinade is usually caused by using regular, watery curd instead of hung curd, or by adding too much water when blending the green paste. Always use thick, drained yogurt for a marinade that clings perfectly to the paneer.
Yes, you can marinate the paneer and vegetables and store them in an airtight container in the refrigerator for up to 24 hours. This actually enhances the flavor. Cook just before serving for the best taste and texture.