# Paneer Thecha Tikka

> This vibrant dish features cubes of soft paneer marinated in a traditional Maharashtrian-style spicy green chilli and garlic paste, then grilled with crunchy vegetables. It serves as a protein-rich, nourishing dinner choice that brings bold, authentic flavours to your table.

- Category: Dinner
- Diet: Vegetarian
- Time: 57 min · Serves 4 · Easy
- Per serving: 272 kcal · 17 g protein · 12 g carbs · 19 g fat
- Tags: High Protein, Calcium, Vitamin C
- Published: 2026-10-07
- Source: https://idyora.com/recipes/paneer-thecha-tikka

## Ingredients

### For the Thecha Marinade
- 6-8 medium green chillies, chopped
- 8-10 medium clove garlic, peeled
- ½ cup coriander leaves, chopped
- 1 tbsp mustard oil
- ½ tsp salt

### For the Tikka Skewers
- 250 g paneer, cubed
- 1 medium capsicum, cubed
- 1 medium onion, cubed
- 1 medium tomato, cubed
- 1 medium whole lemon, wedged

## Method

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

## Tips

- Soak bamboo skewers in water for 20 minutes before use to prevent them from burning on the grill.
- Mustard oil provides a traditional pungent flavour, but you can use any neutral vegetable oil if preferred.
- Serve immediately while hot to enjoy the best texture of the paneer.

## How to serve

Serve the hot skewers with a squeeze of fresh lemon juice and a side of green chutney for an extra zing.

## Nutrients per serving

- Fibre: 2.2g
- Calcium: 288mg
- Iron: 0.8mg
- Sodium: 308mg
- Vitamin C: 51mg

## 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 minerals [1] [2]. It is a valuable substitute for meat in vegetarian diets, offering good digestibility [1] [2]. 

Green chillies and coriander are excellent sources of vitamins, including vitamin C, which acts as an important antioxidant and cofactor for human metabolism [3]. The fruits of capsicum and other vegetables like tomatoes are also rich in vitamin C, which may support the body's natural defences [3] [4]. 

Tomatoes contain bioactive compounds such as lycopene and vitamin E, which are known for their antioxidant properties [4]. These nutrients may help in maintaining overall health by scavenging free radicals and supporting various body functions [4]. Incorporating a variety of colourful vegetables into your daily meals is a sustainable way to enhance your micronutrient intake [3]. Please plan any significant dietary changes with your doctor or a registered dietitian to ensure your specific nutritional needs are met.

## 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. [Paneer production: A review](https://pmc.ncbi.nlm.nih.gov/articles/PMC3551056/) — US National Institutes of Health, 2011
3. [The suitability of chili pepper ( Capsicum annuum L.) for alleviating human micronutrient dietary deficiencies: A review](https://pmc.ncbi.nlm.nih.gov/articles/PMC6261225/) — US National Institutes of Health
4. [Nutritional Composition and Bioactive Compounds in Tomatoes and Their Impact on Human Health and Disease: A Review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC7823427/) — US National Institutes of Health, 2020