Hariyali Paneer Tikka
Hariyali Paneer Tikka is Indian cheese and veggies marinated in a flavorful green marinade and then grilled to perfection.
Servings: 7 skewers
Ingredients
for paneer marinade
- 1 cup cilantro leaves
- 1/2 cup mint leaves
- 2 green chilies
- 2- inch piece ginger
- 6 cloves garlic
- 1 tbsp water
- 1/2 cup reduced-fat Greek yogurt I used Fage 5%
- 1/2 lemon freshly squeezed
- 1/4 tsp turmeric
- 1/2 tsp salt
for marinade spice mix
- 1 tsp Kashmiri red chili powder or paprika
- 1/2 tsp red chili powder
- 1/2 tsp cumin
- 1/2 tsp coriander powder
- 1/2 tsp chat masala
- 1/2 tsp cardamom powder
- 1/4 tsp ajwain
- 1 tbsp dry Kasoori methi
- 2 tbsp besan chickpea flour
for the paneer & veggies
- 400 grams paneer, cubed (see image above) soaked in hot water for 20 minutes
- 1 large onion cut into 1-inch cubes
- 1/2 red bell pepper cut into 1-inch cubes
- 1/2 green bell pepper cut into 1-inch cubes
for grilling
- avocado oil spray spray pan + skewer with veggies
Instructions
Soak Paneer / Make Marinade
- Soak paneer in hot water for 20 minutes. This will help soften it.
- In the meantime, prepare the Paneer Marinade: in a NutriBullet, add fresh cilantro leaves, fresh mint leaves, Fage 5% yogurt, salt, lemon juice, garlic, ginger, green chilies, and turmeric powder.
- Blend marinade.
- In a large bowl, add the cubed onion, red & green bell pepper into 1-inch cubes.
- Prepare the spice mix: combine all the ingredients under "Marinade Spice Mix" below.
- Once the paneer is done soaking, slice paneer in half.
- Then form thinly sliced cubes.
- Transfer the paneer to the large bowl with the onions and peppers. Pour all of the green marinade.
- Add the spice mix you prepared earlier.
- Add besan (chickpea flour). Mix well. Cover and refrigerate for at least 30 minutes.
Grill
- Add the paneer and veggies to a skewer in the following order : paneer - red bell pepper - onion - paneer - green bell pepper - onion - paneer - red bell pepper - onion - paneer. Make sure you arrange the paneer and veggie towards the end of the skewer so it's easier to grill evenly.
- Heat up a grilled castiron skillet on medium heat. Once hot, spray avocado oil spray. Place skewers on the grill and spray all over with avocado oil. Grill for 5 minutes on each side.
- This is what you should have. Keep rotating the skewer every 3-5 minutes.
- Press the paneer and veggies using a wooden spatula to ensure everything cooks evenly. The end result should be grilled on the outside and soft on the inside.
Nutrition
Calories: 214kcal | Carbohydrates: 9g | Protein: 11g | Fat: 15g | Saturated Fat: 9g | Cholesterol: 39mg | Sodium: 243mg | Potassium: 149mg | Fiber: 2g | Sugar: 3g | Vitamin A: 730IU | Vitamin C: 27mg | Calcium: 320mg | Iron: 1mg