Before You Start
Hot
The 6-8 green chillies provide all the heat. For a milder dish, use 2-3 chillies; for extra heat, keep the seeds in or add more chillies.
57 mins in total
57 mins hands-on (chopping and cooking).
Contains: Milk (dairy), Mustard
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 Thecha Marinade
For the Tikka Skewers
Make It a Meal
Serve with warm naan or paratha and a side of cooling mint yoghurt to balance the spice.
Serve the hot skewers with a squeeze of fresh lemon juice and a side of green chutney for an extra zing.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Watch the Recipe
Key moments and transcriptStep by Step Instructions
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Prepare Thecha Paste
Heat 1 tbsp mustard oil in a small pan on medium heat until it just begins to smoke, then let it cool slightly. In a mortar and pestle, crush 6-8 chopped green chillies, 8-10 garlic cloves, and ½ cup coriander leaves with ½ tsp salt into a coarse, rustic paste. Stir in the warm mustard oil to bind the flavours together.
Done when: The oil should just shimmer and smoke lightly before cooling; if it smokes heavily, it will taste bitter. The paste should be coarse and rustic, not a fine puree.
15 mins hands-on
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Marinate the Paneer
Transfer the prepared thecha paste into a large mixing bowl. Gently fold in 250 g of cubed paneer until every piece is evenly coated in the green mixture. Allow the paneer to marinate for 15 minutes at room temperature so the flavours can penetrate the surface of the cubes.
Done when: The paneer cubes should be fully coated in the green paste. Avoid over-mixing to prevent the soft paneer from crumbling.
20 mins hands-on prep
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Assemble the Skewers
Take wooden or metal skewers and thread the marinated paneer cubes, alternating them with pieces of 1 cubed capsicum, 1 cubed onion, and 1 cubed tomato. Ensure the vegetables are spaced evenly between the paneer to allow for uniform cooking and a balanced variety of textures in every bite.
Done when: Vegetables and paneer should be firmly threaded so they do not spin on the skewer. Ensure pieces are roughly the same size for even cooking.
10 mins hands-on prep
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Grill the Tikkas
Place a non-stick tawa or grill pan over medium heat. Carefully lay the skewers on the hot surface and cook for about 8-10 minutes. Turn them occasionally using tongs until the paneer develops golden-brown edges and the tomato and capsicum are slightly charred and tender.
Done when: The paneer is done when it has golden-brown crusty edges and the vegetables are slightly charred and soft. Avoid burning the garlic in the paste by keeping the heat at medium.
12 mins hands-on
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Why It's Good for You
Paneer is a popular indigenous dairy product of India that serves as a rich source of high-quality animal protein, fat, and minerals1,2. It is a valuable substitute for meat in vegetarian diets, offering good digestibility1,2.
Green chillies and coriander are excellent sources of vitamins, including vitamin C, which acts as an important antioxidant and cofactor for human metabolism3. The fruits of capsicum and other vegetables like tomatoes are also rich in vitamin C, which may support the body's natural defences3,4.
Tomatoes contain bioactive compounds such as lycopene and vitamin E, which are known for their antioxidant properties4. These nutrients may help in maintaining overall health by scavenging free radicals and supporting various body functions4. Incorporating a variety of colourful vegetables into your daily meals is a sustainable way to enhance your micronutrient intake3. Please plan any significant dietary changes with your doctor or a registered dietitian to ensure your specific nutritional needs are met.
Sources
4
- Paneer—An Indian soft cheese variant: a review - PMCUS National Institutes of Health
- Paneer production: A reviewUS National Institutes of Health, 2011
- The suitability of chili pepper ( Capsicum annuum L.) for alleviating human micronutrient dietary deficiencies: A reviewUS National Institutes of Health
- Nutritional Composition and Bioactive Compounds in Tomatoes and Their Impact on Human Health and Disease: A Review - PMCUS National Institutes of Health, 2020
