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Tender paneer cubes marinated in a fiery, tangy Rajasthani spice blend and yogurt, then grilled to perfection. A live charcoal smoke infusion gives this appetizer its signature, irresistible flavor.
For 4 servings
Prepare the Marinade (5 minutes)
Marinate the Paneer and Vegetables (35 minutes)
Infuse with Smoke (Dhungar Method) (10 minutes)
Tender paneer cubes marinated in a fiery, tangy Rajasthani spice blend and yogurt, then grilled to perfection. A live charcoal smoke infusion gives this appetizer its signature, irresistible flavor.
This rajasthani recipe takes 70 minutes to prepare and yields 4 servings. At 476.6 calories per serving with 21.6g of protein, it's a moderately challenging recipe perfect for appetizer or snack.
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Skewer and Grill (15 minutes)
Serve Hot (5 minutes)
Replace paneer with firm tofu, mushrooms, or chicken breast cubes for a different variation. Adjust marination and cooking times accordingly.
Increase the red chili powder or add a pinch of black pepper for a spicier version. Reduce chili for a milder taste.
Add 1 teaspoon of ajwain (carom seeds) to the marinade for a distinct, pungent flavor that also aids digestion.
Paneer is an excellent source of high-quality protein, essential for muscle repair, growth, and overall body function.
The calcium and phosphorus in paneer and yogurt contribute to strong bones and teeth, helping to prevent osteoporosis.
The use of curd (yogurt) provides beneficial probiotics that promote a healthy gut microbiome and improve digestion.
Paneer ke Sooley is a traditional Rajasthani appetizer. 'Sooley' refers to meat grilled over charcoal embers. This is the vegetarian version where paneer is marinated in a spicy, yogurt-based mixture and infused with charcoal smoke before being grilled.
It can be a part of a healthy diet. It's rich in protein from paneer and probiotics from yogurt. However, it also contains fat from paneer, oil, and ghee. To make it healthier, use low-fat paneer and minimize the oil used for basting.
One serving (approximately one skewer) of Paneer ke Sooley contains around 280-320 calories, depending on the fat content of the paneer and the amount of oil used.
Yes, absolutely. You can cook the marinated paneer and vegetables on a non-stick tawa (skillet) over medium-high heat. Cook, turning occasionally, until all sides are golden brown and slightly charred.
The 'dhungar' method is the technique of infusing food with smoke from a hot piece of charcoal. While it's not strictly necessary for cooking, it is the key step that gives Paneer ke Sooley its signature, authentic smoky flavor. It is highly recommended for the best taste.
Overcooking is the primary reason paneer becomes rubbery. To prevent this, grill on medium-high heat for a shorter duration, just until you see char marks. Also, soaking the paneer in warm water for 10 minutes before marinating helps keep it soft.
This recipe goes great with these complete meals
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