# Malai-Ajwain Tawa Paneer Tikka

> This soft and creamy paneer tikka is lightly grilled on a tawa for a perfect, quick snack. It is a wholesome, Navratri-friendly choice that fits beautifully into a balanced daily diet.

- Category: Snacks
- Diet: Vegetarian
- Time: 35 min · Serves 4 · Easy
- Per serving: 236 kcal · 14 g protein · 4 g carbs · 20 g fat
- Tags: Calcium, High Protein, Gluten Free
- Published: 2026-10-14
- Source: https://idyora.com/recipes/malai-ajwain-tawa-paneer-tikka

## Ingredients

### For the Paneer Marinade
- 200 g paneer, cubed
- ½ cup curd, whisked
- 2 tbsp malai, whisked
- 1 tsp ajwain
- 1 tsp ginger, grated
- 2 small green chilli, finely chopped
- ½ tsp rock salt

### For Cooking & Serving
- 1 tbsp ghee
- 2 tbsp coriander leaves, chopped
- ¼ cup green chutney

## Method

1. **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.
2. **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.
3. **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.
4. **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.

## Tips

- Ensure your curd is thick and well-drained to keep the marinade from becoming too watery.
- Grill the paneer on medium heat to get a nice golden crust without drying out the soft texture.
- For extra flavour, you can lightly toast the ajwain seeds before adding them to the marinade.

## How to serve

Serve this hot as a nutritious snack during your fasting days with a side of fresh mint chutney.

## Nutrients per serving

- Fibre: 0g
- Calcium: 248mg
- Iron: 0mg
- Sodium: 317mg
- Vitamin C: 0mg

## 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 cuisine [1]. It is obtained by heat and acid coagulation of milk, which entraps fat, casein, and a portion of salts and lactose [1] [2]. Paneer provides a high level of protein and fat, making it a nutrient-dense addition to a balanced diet [1]. 

Ajwain (Carum copticum) is a traditional spice known for its nutritional value. Research indicates that ajwain has high levels of calcium and iron [3]. 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 minerals [4]. 

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 products [5]. 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

1. [Paneer—An Indian soft cheese variant: a review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4008736/) — US National Institutes of Health
2. [Influence of spices and herbs incorporation on popular Indian dairy products: A review](https://exa.ai/library/publication/gmhjhsphtgr) — exa.ai, 2022
3. [Common Indian spices: nutrient composition, consumption and contribution to dietary value](https://pubmed.ncbi.nlm.nih.gov/8397396/) — US National Institutes of Health
4. [Development, Acceptability and Nutrient Composition of Traditional Supplementary Foods Consumed by Lactating Women in India](https://exa.ai/library/publication/03xt67y7hw8) — exa.ai, 2003
5. [What India Eats Report Shorter Version 25-9-20.cdr](https://www.nin.res.in/downloads/What_India_Eats%20Report_13th_April_23.pdf) — ICMR-National Institute of Nutrition