IDYORA
Before You Start
Medium
The two small green chillies provide the heat. To make it milder, use only one chilli or remove the seeds. To make it hotter, add a third finely chopped green chilli.
Make it with no chilli
Simply omit the green chillies from the marinade mixture.
35 mins in total
35 mins hands-on (chopping and cooking).
Plan ahead: None required; this dish is quick to prepare.
Contains: Milk (dairy)
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
For the Paneer Marinade
For Cooking & Serving
Can't Find Something?
- 125g Greek-style natural yoghurt instead of ½ cup curd, whisked. Provides the same thick, tangy base for the marinade.
- 2 tbsp double cream instead of 2 tbsp malai, whisked. Adds the necessary richness and silky texture to the marinade.
Make It a Meal
Serve alongside warm garlic naan or a simple cucumber salad to complete the meal.
Serve this hot as a nutritious snack during your fasting days with a side of fresh mint chutney.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Step by Step Instructions
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Prepare the Marinade
In a mixing bowl, combine 0.5 cup curd, 2 tbsp malai, 1 tsp ajwain, 1 tsp grated ginger, 2 chopped green chillies, and 0.5 tsp rock salt. Whisk these ingredients together until the mixture is smooth and well-combined.
Done when: The mixture should be thick, smooth, and pale. Ensure the ginger is grated finely so it distributes evenly without creating large, fibrous lumps.
10 mins hands-on prep
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Marinate the Paneer
Gently add 200 g cubed paneer into the marinade. Use a spatula to coat each paneer cube thoroughly, ensuring they are well-covered, and let it sit for about 10 minutes to absorb the flavours.
Done when: The paneer cubes should be fully coated in a thick layer of marinade. Avoid stirring too vigorously to prevent the delicate paneer cubes from breaking.
12 mins hands-on prep
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Grill on Tawa
Heat 1 tbsp ghee on a flat tawa over medium heat. Place the marinated paneer cubes on the tawa in a single layer and grill for about 5-7 minutes, turning occasionally, until they turn golden brown at the edges.
Done when: The paneer is done when it develops a golden-brown crust and the marinade has thickened into a fragrant, sticky glaze. Do not overheat, or the paneer will become rubbery.
10 mins hands-on
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Garnish and Serve
Transfer the golden-brown paneer to a plate. Sprinkle 2 tbsp of chopped fresh coriander leaves over the cubes while they are still hot. Serve immediately with 0.25 cup of green chutney on the side as part of a balanced diet.
Done when: The coriander should wilt slightly upon contact with the hot paneer. Serve immediately while the paneer is soft and warm.
3 mins hands-on
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Why It's Good for You
Paneer is a popular indigenous dairy product of India, representing a soft variety of cheese that is an excellent substitute for meat in Indian cuisine1. It is obtained by heat and acid coagulation of milk, which entraps fat, casein, and a portion of salts and lactose1,2. Paneer provides a high level of protein and fat, making it a nutrient-dense addition to a balanced diet1.
Ajwain (Carum copticum) is a traditional spice known for its nutritional value. Research indicates that ajwain has high levels of calcium and iron3. Furthermore, studies have shown that ajwain has the highest protein, fibre, and ash content among several traditional supplementary foods, along with high levels of available minerals4.
Including a variety of ingredients like curd and ginger in your meals can support a balanced intake of nutrients. ICMR-NIN recommends that a healthy plate should source macronutrients and micronutrients from at least 9 food groups per day, including milk and milk products5. Always consult with your doctor or a registered dietitian before making significant changes to your diet, especially if you are managing a specific health condition.
Sources
5
- Paneer—An Indian soft cheese variant: a review - PMCUS National Institutes of Health
- Influence of spices and herbs incorporation on popular Indian dairy products: A reviewexa.ai, 2022
- Common Indian spices: nutrient composition, consumption and contribution to dietary valueUS National Institutes of Health
- Development, Acceptability and Nutrient Composition of Traditional Supplementary Foods Consumed by Lactating Women in Indiaexa.ai, 2003
- What India Eats Report Shorter Version 25-9-20.cdrICMR-National Institute of Nutrition
