Tandoori Paneer Protein Pasta (One-Pan, 20 Minutes)
Creamy one-pan tandoori paneer pasta where high-protein pasta cooks with onion and bell pepper, then gets coated in a smooth blended paneer and Greek yogurt tandoori sauce. A quick high-protein vegetarian dinner with no heavy cream.
Equipment
- Blender
- Deep pan or skillet with lid
Ingredients
For the Pasta Base
- 100 g high-protein or whole-wheat pasta raw
- 1 medium onion finely chopped
- 1 medium bell pepper (capsicum) sliced
- 1 1/2 cups water or vegetable broth
For the Tandoori Protein Sauce
- 200 g low-fat or high-protein paneer cubed
- 3 tablespoons thick Greek yogurt or hung curd
- 1 tablespoon tandoori masala or tikka masala powder
- 4-5 cloves garlic
- 1/2 teaspoon Kashmiri red chili powder for color
- 1/2 cup milk or water, to adjust blending
- salt to taste
To Garnish
- dried oregano, chili flakes, or fresh coriander to taste
Instructions
Cook the Pasta and Veggies
- Add the raw pasta, chopped onion, sliced bell pepper, and 1 1/2 cups water to a deep pan.
- Cover and boil on medium heat for 10 to 12 minutes, until the pasta softens and absorbs most of the water. Stir once or twice so nothing sticks.
Blend the Tandoori Sauce
- While the pasta cooks, add the paneer, Greek yogurt, tandoori masala, garlic, Kashmiri chili powder, milk, and salt to a blender.
- Blend until completely smooth and creamy, with no paneer lumps. Add a splash more milk if the blender struggles.
Combine and Simmer
- Pour the blended tandoori sauce into the pan with the cooked pasta and vegetables.
- Reduce the heat to low and simmer gently for 3 to 5 minutes, stirring continuously, until the sauce thickens into a rich coating. Add a splash of water if it gets too thick.
Serve
- Garnish with dried oregano, chili flakes, or fresh coriander and serve hot.
Notes
Vegan swap: replace paneer with pressed firm tofu and use thick dairy-free yogurt plus plant milk. Add a teaspoon of oil for richness.
Best pasta: chickpea, lentil, or whole wheat penne and fusilli add the most protein and fiber. Regular pasta works too, cook 1 to 2 minutes less.
Using tandoori paste: start with 1 tablespoon instead of the dry masala, then reduce added salt since paste is saltier and more concentrated.
Sauce too thick: loosen with a splash of pasta water or milk over low heat, stirring continuously so it coats evenly without breaking.
Make ahead: the blended sauce keeps refrigerated up to 2 days. Store cooked pasta separately and combine when reheating with a little liquid.
Storage: refrigerate leftovers in an airtight container up to 2 days. Reheat gently on low with a splash of water or milk, since the sauce thickens when cold.
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