Paneer ke Sooley
Chunky paneer cubes marinated in a vibrant Rajasthani spice paste, skewered with onions and bell peppers, then roasted over high heat. Charred on the edges, smoky, and juicy inside, these sooley are a crowd-pleasing appetizer straight from the clay oven — or your home grill.
For 4 servings
- prep · ~5 min
Prepare the marinade.
1.In a mixing bowl, whisk the hung yogurt until smooth.2.Add besan, ginger-garlic paste, mustard oil, lemon juice, and mix into a thick paste.3.Add red chili powder, turmeric, garam masala, dry mango powder, and salt. Stir well.4.Fold in chopped green chilies. - mix · ~1 min
Marinate the paneer and vegetables.
1.Add paneer cubes, bell pepper squares, and onion chunks to the marinade bowl.2.Gently toss with your hands until every piece is evenly coated.3.Cover and rest in the refrigerator for 30 minutes. - rest · ~30 min
Let the marinade set.
Cover the bowl and refrigerate for 30 minutes. This helps the besan and yogurt cling to the paneer and build flavour.
- assemble · ~5 min
Thread the skewers.
1.Take a soaked bamboo skewer and thread a piece of marinated paneer, followed by a bell pepper square and an onion chunk.2.Repeat, alternating until you have 3-4 paneer pieces per skewer.3.Leave a little gap between pieces for even cooking. - grill · ~9 min
Grill the sooley.
1.Heat a grill pan over medium-high heat and lightly brush with a few drops of oil.2.Place the skewers on the hot pan and grill for 4-5 minutes.3.Turn gently using tongs and grill the other side until charred spots appear and edges are crisp, about 4 more minutes. - garnish · ~1 min
Finish and serve.
1.Transfer the hot skewers to a serving plate.2.Sprinkle with chat masala and chopped coriander leaves.3.Serve immediately with lemon wedges on the side.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Use sturdy paneer—homemade or full-fat block—so it stays firm while grilling.
- 2Thread ingredients loosely; leave small gaps for even heat penetration.
- 3Soak bamboo skewers for 30 minutes to prevent burning on the grill.
- 4Grill on medium-high to get char marks without drying out the paneer.
- 5Reserve a little marinade to brush on skewers midway for extra moisture.
- 6Make ahead: marinate up to 8 hours; thread and grill just before serving.
- 7Serve immediately—paneer loses its soft texture as it cools.
Adapt it for your goals.
Air-fryer
Cook in an air-fryer at 400°F (200°C) for 10 minutes, shaking halfway. Quicker and less oil, great for weeknight cravings.
non dairyNon-dairy
Swap paneer with extra-firm tofu and yogurt with coconut yogurt. A vegan-friendly version that still grills beautifully.
smoky tandoori styleSmoky tandoori style
Add ½ teaspoon smoked paprika or a pinch of liquid smoke to the marinade. Emulates the deep char of a tandoor oven.
less oilLess oil
Use only 1 tablespoon mustard oil in the marinade and skip brushing the grill pan. Still flavorful, lower in fat.
Why this is on our healthy list.
High in Protein
Paneer is a complete protein, and besan adds extra plant protein, making this appetizer satiating and muscle-friendly.
Gut-Friendly Fermentation
Yogurt provides live probiotics that support digestive health when eaten raw; the marinade also aids absorption of spices.
Rich in Antioxidants
Turmeric, red chili, and bell peppers supply curcumin and vitamin C, which help fight inflammation and boost immunity.
Low in Refined Carbs
With no grains or added sugar, these skewers are naturally gluten-free and suitable for low-carb diets.
Frequently asked questions
Thaw frozen paneer completely and pat it dry before cubing—excess moisture will make the marinade slide off and prevent browning.
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