Indian & South Asian · Lunch · Dinner · Snack
Paneer Tikka
पनीर टिक्का
Smoky, spice-coated cubes of paneer threaded with charred peppers and onion, marinated in a tangy Greek yogurt masala and roasted until golden at the edges. A lighter take that uses nonfat yogurt, plenty of vegetables and only a couple of teaspoons of oil.
- Prep
- 50 min
- Cook
- 20 min
- Total
- 70 min
- Serves
- 4
Calories come from: Carbs 37% · Fat 41% · Protein 22%
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Ingredients
For 4 servings- 300 gPaneer
- 2/3 cup150 gPlain nonfat Greek yogurt
- 1 tbsp15 gLemon juice
- 1 tbsp10 gFresh ginger, finely grated
- 3 cloves9 gGarlic, finely grated
- 2 tsp5 gKashmiri chilli powder
- 1 tspGround cumin
- 1 tspGround coriander
- 1 tspGaram masala
- 1/2 tspGround turmeric
- 1 tbspDried fenugreek leaves (kasuri methi)
- 3/4 tspSalt
- 2 tsp9 gMustard oil or vegetable oil
- 1 large160 gGreen bell pepper
- 1 large160 gRed bell pepper
- 1 large150 gRed onion
- 1/4 cupFresh coriander (cilantro) leaves, chopped (optional)
Steps
- 1
Cut the paneer into 3 cm cubes and pat them dry with kitchen paper.
- 2
Cut the green and red peppers and the red onion into 3 cm pieces, separating the onion into layers.
- 3
In a large bowl, stir together the yogurt, lemon juice, ginger, garlic, chilli powder, cumin, coriander, garam masala, turmeric and salt.
- 4
Crush the dried fenugreek leaves between your palms and stir them into the marinade with half the oil.
- 5
Add the paneer, peppers and onion and toss gently until everything is evenly coated.
- 6
Cover and refrigerate for at least 30 minutes, or up to 4 hours.
- 7
Heat the oven to 230 °C / 450 °F and line a baking tray with foil or baking paper.
- 8
Thread the paneer and vegetables alternately onto metal skewers and lay them on the tray.
- 9
Brush the skewers lightly with the remaining oil.
- 10
Bake for 15 to 18 minutes, turning once halfway, until the paneer is golden and the vegetables are tender.
- 11
Switch to the grill or broiler for 2 to 3 minutes to char the edges, watching closely so they do not burn.
- 12
Scatter with chopped coriander, if using, and serve hot.
Swaps, storage and make-ahead
Swaps
- For a vegan version, use extra-firm tofu pressed dry instead of paneer and an unsweetened plain soy or coconut yogurt instead of the Greek yogurt.
- Swap the paneer for light (reduced-fat) paneer for a lighter version that still holds its shape on the skewer.
- If you can't find Kashmiri chilli powder, mix 1 1/2 tsp sweet paprika with a pinch of cayenne for similar colour and gentle heat.
- Use a yellow or orange bell pepper in place of the green one if you prefer a sweeter, milder flavour.
Storage
Refrigerate leftovers in a covered container within 2 hours and eat within 3 to 4 days, reheating in a hot oven or pan until steaming hot. The paneer is best eaten fresh and is not recommended for freezing, as it turns rubbery and the peppers go soft.
Make ahead
Mix the marinade and chop the paneer and vegetables up to a day ahead, keeping them separately covered in the fridge, then combine and marinate for 30 minutes to 4 hours before baking.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: MilkMustard
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (245 g) | Per 100 g | |
|---|---|---|
| Calories | 317 kcal | 129 kcal |
| Protein | 17.6 g | 7.2 g |
| Carbohydrates | 29.3 g | 12 g |
| of which sugars | 23.3 g | 9.5 g |
| Fiber | 3.3 g | 1.3 g |
| Fat | 14.7 g | 6 g |
| of which saturated | 7.2 g | 2.9 g |
| Sodium | 548 mg | 224 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
