Jain Paneer Tikka Salad
A high-protein Jain paneer tikka salad with yogurt marinade, pan-charred paneer, crisp greens, and a lemon-chaat finish. No onion or garlic.
Equipment
- Nonstick skillet
Ingredients
For the yogurt marinade
- 1/2 cup thick yogurt or hung curd / Greek-style yogurt
- 1 teaspoon mustard oil rub between fingers first if sharp
- 1 teaspoon Kashmiri red chili powder
- 1/4 teaspoon turmeric
- 1/2 teaspoon coriander powder
- 1/2 teaspoon cumin powder
- 1/2 teaspoon garam masala
- 1/2 teaspoon chaat masala
- 1/2 teaspoon kasuri methi crushed dried fenugreek leaves
- 1 teaspoon toasted besan chickpea flour, optional, for cling
- salt to taste
For the tikka
- 250 g paneer about 9 oz, cut into 3/4-inch cubes
- 1 cup capsicum bell pepper, cubed
- 1-2 teaspoons oil for pan-searing
For the salad
- 2 cups lettuce or mixed greens torn
- 1 cup cucumber diced; Persian or English, patted dry if watery
- 1 small tomato seeded and diced
- 1/4 cup cilantro chopped, plus more to garnish
- fresh mint optional
For the finish
- 1-2 tablespoons lemon juice fresh, to taste
- chaat masala or black salt pinch, kala namak
- black pepper freshly ground, optional
Instructions
Make the marinade
- Whisk thick yogurt, mustard oil, Kashmiri chili, turmeric, coriander, cumin, garam masala, chaat masala, kasuri methi, salt, and optional besan until smooth and brick-red.
- Add paneer cubes and capsicum. Fold gently so the cubes stay intact. Cover and marinate 20 to 30 minutes (up to 2 hours in the fridge).
Char the tikka
- Heat oil in a wide nonstick skillet over medium-high heat. Shake excess marinade off each piece and arrange paneer and capsicum in a single layer without crowding.
- Sear 2 minutes undisturbed, then turn and cook another 3 to 4 minutes until edges are charred in spots and the marinade looks set.
- Transfer to a plate and cool 3 to 5 minutes so the greens do not wilt.
Build the salad
- Add lettuce, cucumber, tomato, and cilantro to a wide bowl. Add the warm paneer tikka and capsicum.
- Squeeze over lemon juice, dust with chaat masala or black salt, and fold once or twice. Taste and adjust salt lightly.
- Rest 2 minutes, then serve while the paneer still has a little char warmth against the cold greens.
Notes
Strain watery yogurt for 20 minutes, or use Greek-style yogurt, so the marinade clings; optional toasted besan helps if it is still loose.
Do not crowd the pan or the paneer will steam instead of char.
Air fryer: 190 C / 375 F for 8 to 10 minutes, shaking once. Oven: 220 C / 425 F for 12 to 15 minutes.
Marinate up to 2 hours ahead; char and toss with greens just before serving. Store leftovers airtight up to 2 days; refresh with lemon.
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