Recipe Detail
Tandoori Paneer and Veggie Bowl
A charred paneer bowl with vegetables and yogurt-spice marinade for a higher-protein Indian-style lunch or dinner.
| Calories | 318 kcal |
| Protein | 21g |
| Prep Time | 20 mins |
| Nutri-Grade | A |
Why it supports metabolic health
Paneer plus vegetables offers a structured, protein-led meal that is easy to repeat and works well for body composition goals.
Ingredients
- • 100 g paneer, cubed
- • 1/2 capsicum, cut into chunks
- • 1/2 onion, cut into chunks
- • 1 tomato, cut into chunks
- • 1 tbsp curd
- • 1/2 tsp tandoori masala
- • Pinch of salt
- • 1 tsp lemon juice
- • Handful of lettuce or spinach for serving
Method
- Mix curd, tandoori masala, salt, and lemon juice.
- Coat paneer and vegetables in the marinade and rest for 10 minutes.
- Grill, pan-sear, or air fry until lightly charred.
- Serve over lettuce or spinach.
Substitution options
- • Use tofu instead of paneer for a dairy-free version.
- • Serve with millet for a fuller meal.
- • Add mint chutney on the side for more flavor without heavy sauce.
Best fit for
High Protein Vegetarian · Athlete Performance Meals · PCOS-Friendly
Do not over-marinate the paneer or it can soften too much before cooking.