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Hariyali Paneer Tikka

Hariyali Paneer Tikka is Indian cheese and veggies marinated in a flavorful green marinade and then grilled to perfection.
5 from 4 votes
Prep Time25 mins
Cook Time15 mins
Total Time40 mins
Course Appetizer, Main Course
Cuisine Indian
Diet Gluten-Free, Vegetarian
Servings: 7 skewers
Calories: 214kcal


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

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


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.


  • 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.


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
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