Jain Paneer Tikka

Name: Jain Paneer Tikka
Cuisine: Indian

Lunch • India

210

kcal

—

Protein

—

Carbs

—

Fat

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How to Make Jain Paneer Tikka (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Easy

Jain Paneer Tikka is a North Indian specialty crafted especially for those following Jain dietary principles, which exclude onion, garlic, and root vegetables. This dish features succulent cubes of paneer marinated in a vibrant, aromatic blend of spices and hung curd, then roasted on a tawa or in an oven. Its origins lie in the bustling streets of Punjab, where paneer tikka is a popular starter, but Jain adaptation ensures the recipe remains pure and sattvic. The smoky, tangy flavors of this tikka make it a favorite during lunch hours, especially in Indian households and at festive gatherings like Navratri, where vegetarian food is highly cherished. Paneer Tikka is renowned for its rich taste and versatility, often served with green chutney and lemon wedges. The Jain version upholds the traditional taste while making it suitable for those observing strict vegetarian or Jain diets. The dish’s vibrant colors and flavors make it an appealing option for family meals, potlucks, and Indian festivals such as Holi and Diwali, where vegetarian delicacies are served. With its protein-rich paneer and nutrient-packed marinade, Jain Paneer Tikka stands out as a wholesome, health-conscious choice that doesn’t compromise on taste or authenticity.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: dairy

Ingredients(for 4-5 pieces of paneer tikka per person)

200 grams Paneer (fresh, homemade if possible)
1/2 cup Hung Curd (dahi (curd) strained overnight)
1/2 cup Capsicum (shimla mirch, diced)
1/2 cup Tomato (cut into cubes)
1 tbsp Besan (gram flour)
1 tsp Ginger Paste (adrak paste)
1/2 tsp Green Chili Paste (hari mirch paste) - optional
1/4 tsp Turmeric Powder (haldi)
1/2 tsp Red Chili Powder (lal mirch)
1/2 tsp Coriander Powder (dhaniya powder)
1/2 tsp Garam Masala (optional for mild flavor) - optional
to taste Salt (sendha namak (rock salt) if fasting)
1 tbsp Lemon Juice (nimbu ras)
2 tsp Mustard Oil (sarson ka tel, for authentic flavor)
1/2 tsp Kasuri Methi (dried fenugreek leaves) - optional

Instructions

1
Cut paneer into 1-inch cubes. Dice capsicum and tomato into similar-sized pieces.
5 minutes
Use fresh paneer for softer tikka.
2
In a mixing bowl, combine hung curd, besan, ginger paste, green chili paste, turmeric, red chili powder, coriander powder, garam masala, salt, lemon juice, mustard oil, and kasuri methi.
5 minutes
Beat the marinade until smooth for uniform coating.
3
Add paneer cubes, capsicum, and tomato to the marinade. Mix gently, ensuring all pieces are well coated.
3 minutes
Marinate for at least 15 minutes for enhanced flavor.
4
Thread marinated paneer and vegetables onto skewers. If skewers are unavailable, arrange them on a plate.
2 minutes
If using wooden skewers, soak them in water beforehand.

Why This Dish is Healthy

This dish is a healthy choice because it is grilled rather than deep-fried, reducing unnecessary calories. The use of hung curd in the marinade increases protein and probiotics, supporting digestion. The recipe avoids root vegetables and garlic, making it suitable for Jain diets and those seeking sattvic food. The fresh veggies and minimal oil usage make it ideal for weight watchers and diabetics while still packing a punch of flavor.

Jain Paneer Tikka is rich in protein from paneer and probiotics from hung curd. It provides essential vitamins and minerals like calcium, vitamin D, and magnesium, making it beneficial for bone health. The addition of capsicum and tomato adds fiber, vitamin C, and antioxidants. Besan offers plant-based protein and is gluten-free, making it suitable for those with wheat allergies. Using mustard oil gives a dose of healthy fats and omega-3s, contributing to heart health.