📍 Where this dish comes from: Mumbai
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Discover the history of this region →
Paneer tikka is proof that vegetarian food can have just as much smoke, char, and drama as any meat dish. Golden-edged cubes of fresh cottage cheese — marinated deep in spiced yogurt and seared until their surfaces blister and char — deliver a contrast of creamy, yielding interior and caramelized, smoky crust so compelling that no meat-eater at the table will complain. The key is using genuine paneer, firm enough to withstand high heat without melting, yet soft enough to absorb the marinade.
What You’ll Need
Servings: 3 servings
Calories: 285kcal
Ingredients
- 300 g paneer cut into 4cm cubes
- 1 bell pepper cut into chunks
- 1 red onion cut into chunks
- 3 tbsp full-fat yogurt Marinade
- 1 tsp tandoori masala Marinade
- 1/2 tsp red chili powder Marinade
- 1/2 tsp cumin powder Marinade
- 1/4 tsp turmeric Marinade
- 1 tbsp ginger-garlic paste Marinade
- 2 tbsp lemon juice Marinade
- 1 tbsp mustard oil Marinade
- Salt Marinade
Instructions
- Press paneer cubes with a kitchen towel to remove excess moisture.
- Whisk together all marinade ingredients.
- Gently coat paneer, bell pepper, and onion in marinade.
- Rest 30 minutes minimum.
- Thread alternating paneer, pepper, and onion onto skewers.
- Broil at maximum heat 10–12 minutes, turning once.
- Finish under broiler 2 minutes for char.
- Serve with mint chutney.
Nutrition
Serving: 1serving | Calories: 285kcal | Protein: 18g | Fat: 20g | Fiber: 2g
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Health Benefits
- Paneer provides casein protein and calcium for bone density.
- Bell peppers are rich in vitamin C, which helps enhance non-heme iron absorption from other foods in the meal.
- Mustard oil contains glucosinolates, plant compounds studied for their antioxidant properties.