Tandoori Paneer Tikka
Cubes of firm paneer marinated in a spiced yogurt mixture and grilled to perfection. This classic Punjabi appetizer has a smoky flavor and pairs wonderfully with mint chutney and onion rings.
For 4 servings
Prepare the paneer and vegetables.
Cut the paneer, bell pepper, and onion into 1-inch cubes. Keep them ready in a large mixing bowl.
TIPSoaking wooden skewers prevents them from burning during grilling or baking.Make the marinade.
- In the large bowl, whisk the thick yogurt until smooth.
- Add ginger-garlic paste, roasted chickpea flour, mustard oil, and all the powdered spices: turmeric, red chili powder, garam masala, coriander powder, and cumin powder.
- Add the crushed dried fenugreek leaves and salt. Mix everything well to form a thick, smooth paste.
TIPUsing thick, hung yogurt is key to a marinade that coats the paneer well and doesn't become watery.Marinate the paneer and veggies.
- Gently add the paneer cubes, onion squares, and bell pepper squares to the marinade.
- Use your hands to coat each piece evenly. Be gentle to avoid breaking the paneer.
- Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours for best flavor.
Thread the skewers.
After marination, carefully thread the paneer and vegetable pieces onto the soaked skewers. Alternate between paneer, onion, and bell pepper to create a colorful pattern.
Grill or bake the tikkas.
Grill on a preheated grill or bake in a preheated oven at 200°C (400°F) for 15-20 minutes. Turn the skewers halfway through cooking until the edges are lightly charred and cooked through. You can also pan-fry them on a tawa or grill pan.
TIPBaste the tikkas with a little oil or melted butter halfway through cooking to keep them moist.Serve hot.
Once cooked, remove the tikkas from the skewers. Sprinkle with chaat masala and a squeeze of fresh lemon juice. Serve immediately with mint chutney and sliced onions.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a vibrant red color without extra heat, use Kashmiri red chili powder.
- 2Ensure your yogurt is thick (hung curd) to prevent the marinade from being too thin.
- 3Don't marinate the paneer for more than a few hours, as the yogurt can make it too soft.
- 4If you have time, lightly roast the chickpea flour (besan) in a dry pan until fragrant before adding to the marinade. This removes the raw taste.
- 5For a smoky flavor (dhungar), place a small bowl with a hot piece of charcoal in the center of the marinated paneer. Drizzle a little ghee on it, and quickly cover the bowl for 2-3 minutes to trap the smoke.
Adapt it for your goals.
Vegan
Replace paneer with firm tofu and use a plant-based yogurt like coconut or cashew yogurt for the marinade.
healthyHealthy
Reduce the amount of oil used for basting. Use a low-fat yogurt and add more vegetables like zucchini and cherry tomatoes to the skewers.
gluten freeGluten free
This recipe is naturally gluten-free. Just ensure your asafoetida (if used) is not compounded with wheat flour.
quickQuick
Skip the long marination time. A quick 15-minute marinade will still give a good flavor if you're short on time.
Why this is on our healthy list.
Rich in Protein
Paneer is an excellent source of protein, which is essential for muscle repair, growth, and overall body function.
Good for Bone Health
Both paneer and yogurt are rich in calcium and phosphorus, which are vital for maintaining strong bones and teeth.
Probiotic Benefits
The yogurt used in the marinade contains beneficial probiotics that support a healthy gut microbiome and aid digestion.
Packed with Vitamins
Bell peppers are a great source of Vitamin C, an antioxidant that boosts the immune system, while other spices offer various micronutrients.
Frequently asked questions
Yes, it can be quite healthy. It's rich in protein from paneer and yogurt. Grilling or baking is a healthier cooking method than frying. To make it even healthier, use low-fat paneer and yogurt and minimize oil.