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Vegetarian, South and Southeast Asian

Paneer tikka with rice and raita

Paneer tikka is an Indian vegetarian dish made of skewered paneer and bell peppers marinated in spiced yogurt, served with basmati rice and cucumber raita. For 4 people, it takes 45 minutes to make, it's an easy recipe that costs €2.50 per serving. The key to success is letting the marinade work long enough for the yogurt to really tenderize the paneer.

Tonight, oven grilled paneer tikka skewers, with basmati rice and a cool, fresh raita.

Paneer tikka with rice and raita
Total time
45 min
Difficulty
Easy
Cost per person
€2.50
Calories per person
520 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring, Fall
The kids
They generally like it

Paneer tikka pairs firm Indian cheese, which holds its shape when cooked, with bell peppers and red onion lightly charred in the oven. The yogurt marinade, brightened with lemon and warm spices, flavors everything deeply without being too spicy, which makes this a dish even sensitive palates enjoy. The cool cucumber and mint raita balances out the smoky char of the skewers.

This recipe works well on a weeknight when you want something different from your usual rotation, meat free and genuinely simple to pull off. Kids generally like paneer for its mild, grillable cheese texture, and the raita softens the spices for younger or more sensitive eaters. Mon Chou also suggests it for a casual dinner with friends, the skewers look great straight off the tray.

The ingredients

4 people

Dairy

  • Paneer 300 g
  • Greek yogurt 150 g
  • Plain yogurt 4 cup

Fruits and vegetables

  • Red bell pepper 1
  • Green bell pepper 1
  • Red onion 2
  • Lemon 1
  • Cucumber 0.5
  • Mint 4 sprigs

Pantry

  • Garam masalaoften in the pantry 2 tsp
  • Paprikaoften in the pantry 1 tsp
  • Turmericoften in the pantry 1 tsp
  • Oiloften in the pantry 2 tbsp
  • Basmati riceoften in the pantry 280 g

Allergens Lactose

The step by step recipe

  1. Mix the Greek yogurt, lemon juice, spices and oil, add the paneer, peppers and onions cut into large squares, and let marinate. 20 min

    Use a wide bowl, every piece should be well coated with marinade.

  2. Meanwhile, make the raita with the plain yogurt, grated and squeezed cucumber, chopped mint and a pinch of salt. 5 min

    Squeeze the cucumber firmly in your hands to remove the water, otherwise the raita turns watery.

  3. Thread the pieces alternately onto skewers and place them on a baking sheet lined with parchment paper. 5 min

    Soak wooden skewers in water for 10 minutes so they don't char.

  4. Bake at 230°C, flipping halfway through, until the edges are lightly charred. 15 min

    Finish under the broiler for 2 minutes to get those charred tandoor style edges.

  5. Cook the basmati rice in salted water, drain, and serve with the skewers and raita. 11 min

    Let it rest covered for 3 minutes before fluffing it with a fork.

Our tips to get it right

  • Cut the paneer and vegetables into evenly sized pieces so everything cooks at the same rate on the tray.
  • Skip salting the marinade itself, paneer absorbs salt fast and can turn too salty, the raita will season the dish at the end.
  • Leave space between the skewers on the tray, if they touch they'll steam instead of char and won't brown properly.

The variations

  • Swap the paneer for well pressed firm tofu for a dairy free marinade, keeping the raita on the side or swapping it for a dairy free yogurt.
  • For a faster version, pan sear the marinated pieces in a very hot skillet for 8 to 10 minutes instead of baking them.
  • For kids, cut the paprika and garam masala by half and serve the pieces off the skewer, cut smaller for little hands.

What to serve it with

  • Warm naan bread
  • Mango chutney
  • Lemon water or plain lassi

Storage

Cooked skewers keep for 2 days in the fridge in a sealed container, the raita is best within 1 day since the cucumber releases water over time. Reheat the skewers in the oven for a few minutes so they don't turn rubbery, reheat the rice in a saucepan with a splash of water. Freezing isn't recommended, paneer's texture changes once thawed.

Questions about this dish

Can you marinate the paneer ahead of time?

Yes, you can marinate the paneer and vegetables up to a day ahead in a sealed container in the fridge. The longer it marinates, within 24 hours, the more flavorful the paneer becomes.

Can you cook the skewers in a pan instead of the oven?

Yes, a very hot, lightly oiled skillet works well, about 8 to 10 minutes, turning regularly. You won't get quite the same char as the oven, but the result is still close.

Can you substitute the paneer with another cheese?

Paneer is hard to replace because it holds its shape when cooked, other cheeses would simply melt on the tray. If you can't find it, halloumi works too since it also keeps its shape when grilled.

How do you keep the raita from turning watery?

Grate the cucumber, then firmly squeeze it in your hands or a clean towel to remove its water before mixing it into the yogurt. This step makes the difference between a creamy raita and a watery one.

How long does it take to make a paneer tikka with rice and raita?

Count 45 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a paneer tikka with rice and raita?

About 520 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a paneer tikka with rice and raita cost?

About €2.50 per serving, or €10.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains lactose. Always check the labels of the products you buy.

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