Grilled Paneer Tikka with Veggies
A simple, healthy Indian grilled paneer tikka recipe marinated in yogurt and spices, combined with colourful veggies — perfect for a quick protein-rich snack or starter.
Ingredients
Equipment
Method
- Cube the paneer into 1-inch pieces. Cut capsicum, onion and tomato into similar sized chunks. Wash and pat dry all vegetables.
- In a large bowl whisk the thick yogurt until smooth. Add ginger-garlic paste, red chilli powder, coriander powder, garam masala, lemon juice, mustard oil and salt. Mix well to form a smooth marinade.
- Add the paneer cubes and vegetable chunks into the marinade. Gently toss so everything is evenly coated. Cover and refrigerate for at least 30 minutes (up to 2 hours for better flavour).
- Preheat a grill pan or oven (with baking tray) at high heat. If using oven, preheat to 200°C (390°F). Lightly brush or spray oil on the grill surface or tray.
- Thread paneer and veggies alternately onto skewers. If you don’t have skewers, you can keep them directly on the tray keeping some space between pieces.
- Place the skewers or tray on the grill/oven. Grill for about 10–12 minutes, turning once, until the edges of paneer become golden and vegetables are slightly charred.
- Once done, remove from heat. Squeeze a little fresh lemon juice over the tikka. Serve hot with green chutney or sliced onion and lemon wedges.
Notes
You can use low-fat paneer and low-fat yogurt to reduce calories. Do not overcook paneer — it gets rubbery. Serve with fresh salad or whole-wheat roti for a balanced meal.