dinnervegetarianIndian

Paneer Tikka with Spiced Cauliflower Rice

Name: Paneer Tikka with Spiced Cauliflower Rice
Total time: 40 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 12 tbsp Greek yogurt; 4 tsp ginger-garlic paste; 4 tsp red chili powder; 2 tsp garam masala; 8 tbsp mustard oil; to taste salt; 800 g paneer; 4 whole bell pepper; 4 whole onion; 1 large head cauliflower; 2 tbsp olive oil; 1 tsp cumin seeds; 0.5 tsp turmeric powder

40 min 4 servings 962 kcal

A vibrant North Indian dinner featuring protein-rich paneer tikka paired with low-GI cauliflower rice, infused with aromatic spices. This meal balances high-quality protein and healthy fats while keeping carbohydrates fiber-rich and minimal. It’s a satisfying, vegetarian option with a moderate glycemic response.

Ingredients

12 tbsp Greek yogurt
4 tsp ginger-garlic paste
4 tsp red chili powder
2 tsp garam masala
8 tbsp mustard oil
to taste salt
800 g paneer
4 whole bell pepper
4 whole onion
1 large head cauliflower
2 tbsp olive oil
1 tsp cumin seeds
0.5 tsp turmeric powder

Nutrition

Calories962kcal

Protein47g

Carbs25g

Fat67g

Fiber5g

Instructions

1In a large bowl, combine all marinade ingredients and whisk until smooth, ensuring the spices are evenly distributed.
2Cut paneer, bell peppers, and onions into 1.5-inch cubes, add them to the marinade, and toss gently to coat evenly. Let it sit for 30 minutes at room temperature to absorb flavors.
3Grate the cauliflower head into rice-sized pieces using a box grater or food processor, and set aside in a bowl.
4Thread the marinated paneer, bell peppers, and onions onto metal or soaked wooden skewers, alternating between each for a colorful presentation.
5Preheat the grill to high heat, around 220°C, ensuring the grates are clean and lightly oiled to prevent sticking.
6Place skewers on the hot grill, cooking for 8-10 minutes, turning every 2-3 minutes to ensure even charring and golden-brown edges on paneer and vegetables.
7Heat olive oil in a large skillet over medium heat at 180°C, add cumin seeds until they sizzle for 30 seconds, then stir in turmeric and grated cauliflower. Sauté for 6-8 minutes until tender but not mushy, stirring occasionally.
8Check paneer tikka for a charred, golden exterior and ensure cauliflower rice is tender with a slight bite. Remove skewers from grill and fluff cauliflower rice with a fork.

Want to add this to your meal plan?