Before You Start
Medium
The 1 tsp ginger chilli paste provides the heat; use half the amount for a milder taste or omit the chilli entirely from the paste to remove the heat.
Make it with no chilli
Use a ginger-only paste instead of the ginger chilli paste.
40 mins in total
25 mins hands-on (chopping and cooking), 15 mins hands-off.
Contains: Milk (dairy), Sesame
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 Protein Balls
For Serving
Can't Find Something?
- 200 g firm tofu, pressed and grated instead of 200 g paneer, grated. Provides a similar texture and protein structure for the balls.
Make It a Meal
Serve with a side of steamed broccoli or a simple salad to complete the meal.
Arrange the steamed balls on a plate and serve immediately with a side of refreshing mint-based green chutney.
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 the Mixture
In a large mixing bowl, combine 1½ cups coarsely ground oats, 200 g grated paneer, ½ cup finely chopped carrot, ½ cup finely chopped capsicum, and 1 cup finely chopped spinach. Add 1 tsp ginger chilli paste and ½ tsp salt, mixing well until the ingredients bind into a firm, dough-like consistency.
Done when: The mixture should hold together firmly like dough when pressed; do not add water, as the moisture from the spinach and paneer is sufficient for binding.
15 mins hands-on prep
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Shape the Balls
Take small portions of the mixture, roughly 1 tablespoon each, and roll them between your palms to form smooth, round balls. Gently press a pinch of the 1 tbsp sesame seeds onto the surface of each ball until they are evenly coated.
Done when: The balls should be smooth and even in size for consistent cooking; ensure the sesame seeds are pressed firmly so they do not fall off during steaming.
10 mins hands-on prep
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Steam the Balls
Place the balls in a greased steamer basket and steam over boiling water for 12 to 15 minutes. They are ready when they feel firm to the touch and appear slightly glossy. Serve warm with the ½ cup green chutney on the side.
Done when: The balls should feel firm to the touch and have a slight sheen; avoid over-steaming, which can make the texture tough rather than soft.
15 mins hands-off
“Good food is a step towards a healthier, happier you.”
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Why It's Good for You
Oats are a valuable functional cereal grain, appreciated for their unique nutritional profile that includes high-quality protein and soluble dietary fiber1. The primary soluble fiber in oats, beta-glucan, is well-researched for its ability to help slow digestion, which can increase satiety and help control hunger levels2. Furthermore, oats contain powerful antioxidants called avenanthramides, which have significant antioxidative activity in humans1.
Paneer serves as a source of plant-based or animal-derived protein and calcium, which are essential for maintaining muscle and bone health. By combining cereals like oats with protein-rich ingredients, you achieve protein complementation, a strategy that helps create a more complete amino acid profile3. The inclusion of colorful vegetables like carrots and capsicum adds variety to your diet, providing essential micronutrients. Eating a balanced diet that includes these diverse food groups supports overall well-being. If you have specific health conditions, please plan any significant dietary changes with your doctor or a registered dietitian.
Sources
3
- Nutritional and Phytochemical Composition and Associated Health Benefits of Oat (Avena sativa) Grains and Oat-Based Fermented Food Products - PMCUS National Institutes of Health
- Oats • The Nutrition SourceHarvard T.H. Chan School of Public Health, 2018
- Dietary Plant-Based Protein Supplements: Sources, Processing, Nutritional Value, and Health Benefits - PMCUS National Institutes of Health
