Paneer Bowl
Fuel your post-workout recovery with this delicious Paneer Bowl, packed with a whopping 30g of protein and just 400 calories! Featuring creamy paneer, vibrant veggies, and a zesty dressing, this dish not only satisfies your hunger but also delights your taste buds. Dive into this nutritious and flavorful meal that’s as easy to make as it is to enjoy!
Prep
15
min
Cook
30
min
Serves
1
people
Level
intermediate
📝 Ingredients
Serves 1🥬Fresh Produce(4)
- 1 tsp chilli garlic oil (5 ml)
- 1 cucumber
- 1 tsp ginger garlic paste (5 ml)
- 1 onion
🥛Dairy & Eggs(4)
- 1/2 tsp ghee (2.5 ml)
- 2 tbsp Greek yogurt/curd (30 ml)curd
- 3 tbsp Greek yogurt/curd (45 ml)curd
- 100gm Low Fat Paneer (3.53 oz)
🫙Pantry Staples(2)
- 1/2 tsp chilli oil (2.5 ml)
- 1/3 cup cooked rice (79.2 ml)
🧂Spices & Seasonings(6)
- 1 tsp black pepper (5 ml)
- 1/2 tsp coriander powder (2.5 ml)
- Some fresh corianderoptional
- 1/2 tsp salt (2.5 ml)
- 1 tsp salt (5 ml)
- 1/4 tsp turmeric (1.25 ml)
📦Other(6)
- 1 tbsp besan (15 ml)
- 1 tsp chaat masala (5 ml)
- 1/2 tbsp chilli flakes (7.5 ml)
- 1 tbsp chilli flakes (15 ml)
- 1 tsp Jeera (5 ml)
- 1/2 tsp red chilli powder (2.5 ml)
👨🍳 Instructions
- 1
Marinate the paneer with all the spices, ginger garlic paste, Greek yogurt, and besan.
- 2
Prepare the salad by mixing cucumber, onion, Greek yogurt, salt, black pepper, chilli flakes, and fresh coriander.
- 3
Cook the herbed jeera rice by heating ghee, adding jeera, cooked rice, salt, and fresh coriander, and mixing well.
- 4
Serve the marinated paneer with the salad and herbed jeera rice.
💡 Pro Tips
- ✓Marinate paneer for exactly 15-20 minutes - longer breaks down the delicate protein structure, while shorter doesn't allow besan to form a proper coating that crisps at 375°F.timing15-20 minutes
- ✓Use 1 tablespoon besan per 200g paneer to create a protein-starch matrix that prevents moisture loss and forms a golden crust when the starches gelatinize.ingredient1 tbsp per 200g
- ✓Temper jeera in ghee at medium heat (325°F) for 30-45 seconds until it releases oils and turns golden - overheating destroys volatile compounds that give cumin its aromatic punch.technique325°F, 30-45 seconds
- ✓Salt cucumber 10 minutes before mixing into salad to draw out excess water through osmosis, preventing a watery yogurt dressing that dilutes flavors.timing10 minutes
- ✓Use Greek yogurt with 2% fat minimum in marinades - the protein content creates better browning through Maillard reactions while fat prevents paneer from drying out.ingredient2% fat minimum
Share this recipe
Prep
15
min
Cook
30
min
Serves
1
people
Level
intermediate
Share this recipe
Paneer Bowl
Fuel your post-workout recovery with this delicious Paneer Bowl, packed with a whopping 30g of protein and just 400 calories! Featuring creamy paneer, vibrant veggies, and a zesty dressing, this dish not only satisfies your hunger but also delights your taste buds. Dive into this nutritious and flavorful meal that’s as easy to make as it is to enjoy!
📝 Ingredients
Serves 1🥬Fresh Produce(4)
- 1 tsp chilli garlic oil (5 ml)
- 1 cucumber
- 1 tsp ginger garlic paste (5 ml)
- 1 onion
🥛Dairy & Eggs(4)
- 1/2 tsp ghee (2.5 ml)
- 2 tbsp Greek yogurt/curd (30 ml)curd
- 3 tbsp Greek yogurt/curd (45 ml)curd
- 100gm Low Fat Paneer (3.53 oz)
🫙Pantry Staples(2)
- 1/2 tsp chilli oil (2.5 ml)
- 1/3 cup cooked rice (79.2 ml)
🧂Spices & Seasonings(6)
- 1 tsp black pepper (5 ml)
- 1/2 tsp coriander powder (2.5 ml)
- Some fresh corianderoptional
- 1/2 tsp salt (2.5 ml)
- 1 tsp salt (5 ml)
- 1/4 tsp turmeric (1.25 ml)
📦Other(6)
- 1 tbsp besan (15 ml)
- 1 tsp chaat masala (5 ml)
- 1/2 tbsp chilli flakes (7.5 ml)
- 1 tbsp chilli flakes (15 ml)
- 1 tsp Jeera (5 ml)
- 1/2 tsp red chilli powder (2.5 ml)
👨🍳 Instructions
- 1
Marinate the paneer with all the spices, ginger garlic paste, Greek yogurt, and besan.
- 2
Prepare the salad by mixing cucumber, onion, Greek yogurt, salt, black pepper, chilli flakes, and fresh coriander.
- 3
Cook the herbed jeera rice by heating ghee, adding jeera, cooked rice, salt, and fresh coriander, and mixing well.
- 4
Serve the marinated paneer with the salad and herbed jeera rice.
💡 Pro Tips
- ✓Marinate paneer for exactly 15-20 minutes - longer breaks down the delicate protein structure, while shorter doesn't allow besan to form a proper coating that crisps at 375°F.timing15-20 minutes
- ✓Use 1 tablespoon besan per 200g paneer to create a protein-starch matrix that prevents moisture loss and forms a golden crust when the starches gelatinize.ingredient1 tbsp per 200g
- ✓Temper jeera in ghee at medium heat (325°F) for 30-45 seconds until it releases oils and turns golden - overheating destroys volatile compounds that give cumin its aromatic punch.technique325°F, 30-45 seconds
- ✓Salt cucumber 10 minutes before mixing into salad to draw out excess water through osmosis, preventing a watery yogurt dressing that dilutes flavors.timing10 minutes
- ✓Use Greek yogurt with 2% fat minimum in marinades - the protein content creates better browning through Maillard reactions while fat prevents paneer from drying out.ingredient2% fat minimum