Hariyali paneer tikka recipe
Hariyali paneer tikka recipe

I've committed myself to the healthy cause this new year, and so my mind, as I was walking home from the station this evening, was whirring with potential high-protein, low-carb dinner options. I realised that it isn't easy to make a low-carb Indian meal because your staple accompaniment - rice or roti - will always let you down. And so I decided to work backward, starting with a low-carb accompaniment, and then working out what high-protein main would taste nice with it. And that's when I decided I was going to experiment with a yogurt marinated paneer tikka recipe, served on a bed of bulgar wheat with wilted spinach and onions mixed through. I was very pleased with the result. Here's my recipe for a healthy hariyali (green) paneer tikka dinner.  

Serves 2

Prep Time - 30 min

Cook Time - 30 min

Total Time - 1 hr


  1. Paneer - 250 g
  2. Coriander - large handful/small bunch
  3. Yogurt - 4 heaped tbsp
  4. Garlic - 4 cloves
  5. Ginger - 1 and a half inch
  6. Green chillies - 1
  7. Turmeric - 1 tsp
  8. Cumin powder - 3 level tsp
  9. Bulgar wheat - 1 cup
  10. Onion - 1 small
  11. Spinach - 100g
  12. Water - 5 and a half cups
  13. Olive oil - 2 tsp
  14. Salt
  15. Pepper


  1. Grind the peeled ginger and garlic in a blender, along with the coriander and chilli
  2. Dice the paneer into chunky cubes
  3. Place the paneer cubes in a large bowl, and add the blended ginger-garlic-coriander-chilli
  4. Sprinkle the cumin powder and turmeric and mix though
  5. Add the yogurt and mix through, ensuring all the paneer pieces are well coated
  6. Sprinkle salt and pepper to your taste, and mix through. I used about a tsp of ground black pepper
  7. This should be a fairly wet marinade. Add a little more yogurt if needed
  8. Place in the fridge, while you work on the bulgar wheat
  9. Finely chop the onion and coarsely chop the spinach
  10. Place the bulgar wheat in a saucepan and cover with water. Bring to a boil
  11. Cover the pan and simmer for 15 minutes, until the water is absorbed
  12. In the meantime, add a tsp of olive oil to a pan
  13. When hot, add the onions and sauté till translucent
  14. Then add the spinach and continue to sauté, till the spinach has wilted and all the water has evaporated
  15. Turn off the heat, cover and place aside
  16. Pre-heat your oven to 200 degrees
  17. Line a baking tray with tin foil and grease with a little olive oil
  18. Line the marinated paneer cubes on it. Spoon any leftover marinade on top of the cubes
  19. Place the tray in the middle of the oven for 10 - 15 minutes
  20. Your bulgar wheat should have absorbed all the water by now. Take off from the heat, and place aside for 10 minutes, covered
  21. When the paneer cubes start turning brown, they're ready to be pulled out
  22. Fluff the wheat with a fork, sprinkle salt, and mix the onions and spinach through it gently
  23. Serve the bulgar wheat up, with the paneer cubes on top
  24. If it's all a bit dry for you, add a dollop of yogurt on top

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