Thecha Paneer Bowl
A spicy, high-protein Indian fusion bowl with thecha-marinated paneer, grains, crunchy vegetables, and cooling yogurt dressing.
Ingredients
For Thecha Paneer Marinade
- 300 g paneer cut into medium cubes
- 2 tbsp thecha (green chili-garlic chutney/relish)
- 1/4 cup thick yogurt (hung curd) preferred
- 2 tbsp roasted peanut powder
- 1 tsp lemon juice
- 1 tbsp oil
- 1/2 tsp cumin powder
- 1/2 tsp salt adjust based on salt in thecha
For the Grain Base (choose one)
- 2 cups cooked jowar (sorghum) or
- 2 cups cooked bajra (pearl millet) or
- 2 cups cooked quinoa or
- 2 cups steamed rice
For Bowl Salad
- 1 cup cucumber diced
- 1 cup tomatoes diced, seeds removed
- 1/2 cup red onion thinly sliced
- 1/2 cup grated carrot
- 1/2 cup bell peppers sliced
- 2 tbsp fresh coriander leaves chopped
- 1 tbsp lemon juice
- 1 pinch black pepper
- salt to taste
For Cooling Yogurt Dressing
- 1/2 cup thick yogurt
- 2 tbsp mint leaves
- 2 tbsp coriander leaves
- 1 small garlic clove
- 1 tsp roasted cumin powder
- 1 tsp lemon juice
- 2-3 tbsp water
- salt to taste
Optional Toppings
- roasted peanuts
- pomegranate arils
- pickled onions
- sev for crunch, optional
Instructions
Make the Thecha Marinade
- In a bowl, whisk thecha, yogurt, roasted peanut powder, lemon juice, oil, cumin powder, and salt into a smooth paste.
- Taste once before adding paneer because different thecha batches vary in heat and salt.
- Add paneer cubes and coat gently so they do not break. Rest for 15 to 20 minutes.
Cook the Paneer
- Heat a skillet or grill pan on medium-high heat and grease lightly.
- Place marinated paneer in a single layer and cook 2 to 3 minutes per side until edges are lightly charred.
- Remove as soon as the paneer is golden in spots and still soft in the center.
Prep the Grain and Salad
- Warm your cooked grain base with a pinch of salt and a squeeze of lemon.
- In another bowl, combine cucumber, tomato, onion, carrot, bell pepper, coriander, lemon juice, salt, and black pepper.
- Toss just before serving to keep the vegetables crisp.
Blend the Cooling Dressing
- Blend yogurt, mint, coriander, garlic, cumin powder, lemon juice, salt, and water until smooth and pourable.
- Keep the dressing slightly tangy so it balances the spicy paneer.
Assemble the Bowls
- Divide warm grains into 4 bowls.
- Top each bowl with thecha paneer and the fresh salad mix.
- Drizzle yogurt dressing generously.
- Finish with roasted peanuts, pomegranate, or pickled onions and serve immediately.
Notes
Spice control: Start with 1 tbsp thecha if you are unsure of heat. You can toss cooked paneer with extra thecha later for more punch.
Kid-friendly adjustment: Mix 1 to 2 tbsp extra yogurt into the marinade and skip raw chili in the dressing.
Meal prep tip: Store paneer, grains, salad, and dressing in separate airtight containers for best texture.
Storage: Refrigerate components for up to 3 days. Reheat grain and paneer gently before assembling.
No thecha at home: Blend green chili, garlic, roasted peanuts, coriander, lemon juice, and salt for a quick homemade version.
Tried this recipe?Let us know how it was!