| Prep: 20 mins | Cook: 15 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 324 | 26g | 14g | 6g |
| sugars | fibre | protein | salt |
| 3g | 2g | 14g | 1g |
When I first stumbled upon the concept of Paneer Tikka with Black Mustard Seeds, I was intrigued by the unique combination of flavors. Coming from California’s sunny valleys, my culinary adventures have always leaned towards light, fresh, and nutritious meals. This dish perfectly embodies that ethos while bringing a delightful twist with its bold Indian spices. The rich, creamy paneer, complemented by the vibrant crunch of bell peppers and the aromatic punch of black mustard seeds, creates a harmonious symphony of flavors and textures that are hard to resist.
A Flavorful, Balanced Dish
Paneer, often referred to as Indian cottage cheese, is an excellent source of protein and provides a satisfying, rich texture to the dish without being overwhelming. Combined with fresh vegetables like red and green bell peppers and red onion, this recipe offers a great balance of protein, vitamins, and fiber, making it not only delicious but also a wholesome option for any meal.
The marinade is truly the star here, bringing together yogurt and a blend of spices like cumin, coriander, garam masala, red chili powder, and turmeric. The yogurt helps to tenderize the paneer while the spices infuse it with deep, irresistible flavors. The addition of black mustard seeds adds a slightly nutty, pungent note that elevates the dish to a gourmet level. If you’re curious about the benefits of spices, check out this article on the health benefits of turmeric.
Perfect for Family Dinners and Gatherings
With three energetic adopted children, I often seek recipes that are both nutrition-packed and crowd-pleasers. Paneer Tikka with Black Mustard Seeds fits the bill perfectly. The kids love the colorful presentation and the mild, yet flavorful taste of the paneer. Plus, it’s versatile enough to pair with various other dishes. It works wonderfully with a simple cucumber and mint raita, a side of basmati rice, or even wrapped inside fresh naan for a delightful, handheld meal.
Speaking of versatility, this dish reminds me of other skewered delights like kebabs or Mediterranean-style grilled halloumi. If you enjoy those, you’ll likely fall in love with this paneer tikka as well. For more inspiration, you might enjoy reading about the different ways to enjoy paneer in Indian cuisine here.
Ultimately, Paneer Tikka with Black Mustard Seeds brings a taste of exotic flavors to your table, while also keeping health and family-friendliness in mind. It’s a dish that I come back to time and time again, and I hope it becomes a favorite in your household too!
What You’ll Need
- 1 lb paneer, cut into 1-inch cubes
- 2 tbsp black mustard seeds
- 2 tbsp vegetable oil
- 1 large red bell pepper, cut into 1-inch pieces
- 1 large green bell pepper, cut into 1-inch pieces
- 1 large red onion, cut into 1-inch pieces
- 3 tbsp plain yogurt
- 1 tbsp ginger-garlic paste
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp garam masala
- 1 tsp red chili powder
- 1 tsp turmeric powder
- 1 tsp salt
- 1 tbsp lemon juice
- 2 tbsp chopped fresh cilantro
- Metal or bamboo skewers, soaked in water if bamboo
Method
Step One: Prepare the Marinade
In a large bowl, combine the plain yogurt, ginger-garlic paste, ground cumin, ground coriander, garam masala, red chili powder, turmeric powder, salt, and lemon juice. Mix well until all the spices are fully integrated with the yogurt.
Step Two: Marinate the Paneer and Vegetables
Add the paneer cubes, red bell pepper pieces, green bell pepper pieces, and red onion pieces to the marinade. Gently toss to ensure all the pieces are evenly coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour to allow the flavors to meld.
Step Three: Prepare the Mustard Seeds
In a small pan, heat 2 tablespoons of vegetable oil over medium heat. Add the black mustard seeds and cook until they start to crackle, approximately 1-2 minutes. Remove from heat and set aside.
Step Four: Assemble the Skewers
Preheat your grill or oven to medium-high heat. If using bamboo skewers, make sure they are soaked in water for at least 30 minutes beforehand. Thread the marinated paneer, bell peppers, and onions onto the skewers, alternating to create a colorful pattern.
Step Five: Grill the Skewers
Place the skewers on the preheated grill or in the oven. Cook for about 10-12 minutes, turning occasionally, until the paneer is golden brown and the vegetables are tender and slightly charred.
Step Six: Garnish and Serve
Remove the skewers from the grill or oven and place them on a serving platter. Drizzle the cooked black mustard seeds over the top. Garnish with freshly chopped cilantro. Serve hot with lemon wedges on the side. Enjoy your Paneer Tikka with Black Mustard Seeds!
