Paneer Tikka Quinoa Bowl
A protein-rich Indian fusion bowl with smoky paneer tikka, fresh vegetables, and a creamy mint yogurt drizzle. Perfect for office lunch meal prep.
Ingredients
For Paneer Tikka
- 300 g paneer cut into cubes
- 1/2 cup thick yogurt (hung curd)
- 1 tbsp besan (gram flour/chickpea flour)
- 1 tbsp ginger-garlic paste
- 1 tsp Kashmiri red chili powder
- 1/2 tsp turmeric powder
- 1 tsp coriander powder
- 1/2 tsp cumin powder
- 3/4 tsp garam masala
- 1 tbsp lemon juice
- 1 tbsp oil
- 3/4 tsp salt or to taste
For the Grain Base (choose one)
- 2 cups cooked quinoa or
- 2 cups cooked millet bajra/pearl millet, jowar/sorghum, or foxtail millet
- 2 cups steamed rice
For Bowl Assembly
- 1 cup cucumber diced
- 1 cup tomatoes diced and seeds removed
- 1/2 cup red onion thinly sliced
- 1/2 cup carrots julienned
- 1/2 cup bell peppers sliced
- 1/4 cup fresh coriander leaves chopped
- 1 tbsp lemon juice
- 1 pinch black pepper
- salt to taste
For Mint Yogurt Drizzle
- 1/2 cup thick yogurt
- 2 tbsp mint leaves
- 2 tbsp coriander leaves
- 1 small green chili optional
- 1 tsp roasted cumin powder
- 1 tsp lemon juice
- 2-3 tbsp water to thin
- salt to taste
Optional Toppings
- roasted peanuts or seeds
- pickled onions
- pomegranate arils
Instructions
Marinate the Paneer
- In a mixing bowl, whisk yogurt, besan, ginger-garlic paste, chili powder, turmeric, coriander powder, cumin powder, garam masala, lemon juice, oil, and salt until smooth.
- Add paneer cubes and coat gently so they do not break.
- Cover and marinate for at least 15 minutes. For deeper flavor, marinate 30 minutes.
Cook the Paneer Tikka
- Heat a grill pan or skillet on medium-high heat and lightly grease it.
- Place marinated paneer cubes in a single layer and cook 2 to 3 minutes per side until charred spots appear.
- Remove from heat when edges are lightly crisp but centers remain soft.
Prep the Bowl Components
- If your grain base is cold, warm it lightly with a pinch of salt and lemon juice.
- In a bowl, toss cucumber, tomato, onion, carrots, and bell peppers with salt, pepper, lemon juice, and chopped coriander.
Make the Mint Yogurt Drizzle
- Blend yogurt, mint leaves, coriander leaves, green chili (if using), roasted cumin powder, lemon juice, salt, and water until smooth and pourable.
- Taste and adjust salt or lemon so the sauce is bright and tangy.
Assemble the Bowls
- Divide quinoa, millet, or steamed rice into 4 serving bowls.
- Top each bowl with paneer tikka and fresh salad mix.
- Drizzle mint yogurt sauce generously and finish with optional toppings.
- Serve immediately or pack into lunch containers once cooled slightly.
Notes
Meal prep tip: Marinate paneer and chop vegetables the night before. Store separately and assemble in under 10 minutes the next day.
Base swap guide: Use quinoa for extra protein, millet for an earthy whole-grain flavor, or steamed rice for a kid-friendly familiar version.
Office lunch packing: Keep the mint yogurt drizzle in a small separate container and add just before eating for the freshest texture.
Storage: Store paneer, grain, salad, and drizzle separately in airtight containers in the refrigerator for up to 3 days.
Kid-friendly version: Reduce green chili and chili powder, then add a small spoon of ketchup or mild yogurt dip on the side.
Tried this recipe?Let us know how it was!