Equipment
Ingredients
Main Ingredients
- 400 g paneer, cut into 3cm cubes
- 150 g red bell pepper, cut into 3cm squares
- 150 g green bell pepper, cut into 3cm squares
- 150 g red onion, cut into 3cm squares, layers separated
Yogurt Marinade
- 200 g greek yogurt
- 30 ml mustard oil
- 30 g ginger garlic paste
- 10 g kashmiri red chili powder
- 5 g garam masala
- 5 g ground coriander
- 3 g turmeric powder
- 3 g chaat masala
- 2 g kasuri methi, crushed between palms
- 15 ml lemon juice, freshly squeezed
- 5 g fine sea salt
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 486 kcal
- Protein
- 25 g
- Carbohydrates
- 20 g
- Fat
- 33 g
- Fiber
- 5 g
- Sugar
- 10 g
- Sodium
- 601 mg
- Saturated Fat
- 17 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 5 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 5 mg
- Potassium
- 490 mg
- Calcium
- 642 mg
- Iron
- 2.8 mg
- Magnesium
- 57 mg
- Phosphorus
- 478 mg
- Zinc
- 3.7 mg
- Vitamin A
- 359 mcg
- Vitamin C
- 86 mg
- Vitamin E
- 1.8 mg
- Vitamin K
- 8 mcg
- Vitamin B6
- 0.4 mg
- Vitamin B12
- 0.3 mcg
- Thiamin
- 0.11 mg
- Riboflavin
- 0.21 mg
- Niacin
- 1.1 mg
- Folate
- 36 mcg
- Water
- 153 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Cut the paneer, red bell pepper, green bell pepper, and red onion into uniform 3cm pieces to ensure even cooking and easy skewering.
In a large mixing bowl, whisk together the greek yogurt, mustard oil, ginger garlic paste, kashmiri chili powder, garam masala, ground coriander, turmeric, chaat masala, kasuri methi, lemon juice, and salt until smooth and vibrant red.
Add the chopped paneer and vegetables to the mixing bowl. Gently toss the ingredients until every piece is thickly coated in the yogurt marinade.
Cover the bowl tightly and refrigerate to allow the spices to penetrate the paneer and vegetables. Marinate for at least 2 hours, or up to 24 hours for maximum flavor.
Heat a grill or grill pan over medium-high heat until it reaches roughly 200°C/400°F. Lightly brush the grates with a high smoke point oil.
Thread the marinated paneer, red onion, and bell peppers alternately onto the skewers, packing them snugly but not too tight to ensure heat circulates evenly.
Place the skewers on the hot grill. Cook, turning every 2 to 3 minutes, until the paneer develops a crisp, beautifully charred exterior and the vegetables are tender but still retain a slight bite.
Transfer the hot skewers to a serving platter. Serve immediately while the paneer is soft and warm inside.
Chef's Notes
- Mustard oil is traditional in tandoori marinades, providing a signature sharp, pungent flavor. If using raw mustard oil, heat it in a pan until it reaches its smoking point, then let it cool completely before adding to the marinade to remove its raw bitterness.
- Using Kashmiri chili powder is the secret to the bright, appetizing red color of authentic tikka without making the dish overwhelmingly spicy. Do not substitute with standard cayenne pepper unless you drastically reduce the quantity.
- Ensure your grill is thoroughly preheated before adding the skewers. A hot initial sear is crucial to prevent the paneer from sticking to the grates and to set the yogurt marinade quickly.
Storage
Refrigerator: 3 days — Remove from skewers and store in an airtight container.
Reheating: Reheat gently in a pan over medium heat with a splash of water, or in the oven at 180C for 5 minutes.
Troubleshooting
Paneer breaks or crumbles while threading onto skewers or grilling
Cause: Paneer was too soft, cut too small, or handled roughly
Fix: Remove from skewers and cook the pieces loosely in a flat pan as a stir-fry
Prevention: Purchase firm block paneer rather than fresh soft paneer, and cut into generous 3cm cubes
Marinade drips off heavily during grilling
Cause: Yogurt contained too much whey or water
Fix: Baste the skewers with any remaining thick marinade from the bottom of the bowl during the first few minutes of cooking
Prevention: Use thick Greek yogurt or hang standard yogurt in cheesecloth for 2 hours before mixing
Cultural Context
Paneer Tikka is a widely loved vegetarian adaptation of Chicken Tikka, originating in the Punjab region of the Indian subcontinent. Traditionally cooked in a cylindrical clay oven called a tandoor, the intense heat of the charcoal creates a signature smoky flavor and external char that defines the dish. It is a staple at Indian celebrations and street food stalls alike.
