Hariyali Paneer Tikka on Tava-No onion garlic Vrat Paneer Tikka/Jain Paneer Tikka

Paneer Tikka made easily on a tava in a matter of minutes!  These paneer tikkas can be consumed during navratris and  while fasting as their is no onion garlic or any kind of flour. The marinade is thick and sticks to the paneer pieces giving it the nice crusty look we usually get on a grill!

Made in a spoonful of oil these paneer tikkas are healthy, lowfat and high in protein keeping us full on the days we fast. Also, the Almond flour used to bind the marinade, helps to increase the protein and the nutrition quotient of the paneer tikkas. If Almond flour is not available, then use Amaranth/Rajgira flour or Water chestnut/Singoda flour as both these can be consumed while fasting.

The Green chutney made of cilantro and mint adds a burst of flavor and gives it a gorgeous green color. I have not added any additional food coloring but if you want an intense green color use a drop of green color. I have used home made green chutney but you can use store bought ready made green chutney.

Other Paneer recipes to try out are-

Tandoori Paneer/Tofu

Paneer Butter Masala-No Onion No Garlic Recipe

No onion garlic Malai Kofta

Paneer Pesto Corn Sandwich

Thai Veg Curry with Tofu/Paneer

Check out this Collection of Navratri/Vrat Fasting Recipes which also includes how to make Navratri Parshad- Halwa, Puri, chana and How to make Atte ka Diya for puja.

Here is the written recipe,followed by the step by step pictorial recipe-

Nutrition

Calories

3218 cal

Fat

245 g

Carbs

40 g

Protein

214 g
Click Here For Full Nutrition, Exchanges, and My Plate Info

Yields 6 skewers

Serves 6

Hariyali Paneer Tikka on Tava-No onion garlic Vrat Paneer Tikka/Jain Paneer Tikka

Paneer Tikka made easily on a tava is marinated in Green chutney. These paneer tikkas can be consumed during navratris and fasting as their is no onion garlic or any kind of flour or binding agent. The marinade is thick and sticks to the paneer pieces giving it the nice crusty look we usually get on a grill! Made in a spoonful of oil these paneer tikkas are healthy,lowfat and high in protein keeping us full on the days we fast.

5 minPrep Time

5 minCook Time

10 minTotal Time

Save RecipeSave Recipe

Ingredients

  • 200 gms/7 oz Paneer cut into 12 pieces/cubes
  • for marination
  • 2 tbsp Green cilantro mint chutney
  • 1/2 tsp minced ginger
  • 1/2 tsp minced green chilies
  • 1 tbsp Almond Flour
  • 1 tbsp Greek yogurt/very thick yogurt
  • 1 tbsp oil
  • 1/8 tsp green cardamom powder/elaichi powder
  • salt as needed,keeping in mind that the green chutney has salt
  • lemon juice if needed(if chutney is not sour enough)
  • Other
  • 6-12 grape tomatoes,washed
  • 1-2 tsp oil/ghee/butter for browning the paneer tikkas on the pan
  • 6 pcs 6 inch bamboo skewers

Instructions

  1. Mix all the marinade ingredients, making sure the paneer pieces are evenly coated on all sides with the marinade
  2. Cover and refrigerate for 1-2 hours
  3. Place the paneer pieces and grape tomatoes alternately on the skewers
  4. Heat a pan/tava/skillet on medium and put 1/2 tsp oil
  5. Place the skewers on the pan and let one side turn a bit golden in color
  6. Put 1/2 tsp oil/ghee and flip the paneer tikkas so the other sides also turns golden in color
  7. Serve with cilantro,green chilies and cut lemon wedges

Notes

These tikkas can be made on an indoor electric grill as well. Use salt and lemon juice cautiously as it depends on the chutney being used as marinade. I didn't use any lemon juice as my chutney was sour enough. Used just a sprinkling of salt. Almond flour adds protein, binds the marinade so it sticks to the paneer pieces and gives it a nice crust. Use Rajgira/Amaranth or Water chestnut/singoda flour. Kuttu flour/buckwheat flour can be used but since its dark in color, it may change the look of the paneer tikkas.

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Disclaimer: The nutritional information shared here is approximate. Variations may exist due to ingredients and brands used. Please refer to a Registered Dietitian

or Nutritionist if you have any health issues or questions.

Here is the step by step pictorial recipe-

Ingredients

In a flat casserole, add the paneer pieces and to it add

yogurt, green chutney,green chilies, ginger,ground cardamom powder,almond flour,oil and salt

Make sure the marinade covers the paneer pieces well from all sides

Cover and refrigerate for 1-2 hours

Place the paneer pieces and grape tomatoes alternately on the skewers

Heat a pan/tava/skillet on medium and put 1/2 to 1 tsp oil/ghee/butter
Place the skewers on the pan and let one side turn a bit golden in color

Put 1/2 tsp oil/ghee and flip the paneer tikkas so the other sides also turns golden in color

Serve with cilantro,green chilies and cut lemon wedges

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