High Protein Paneer Tikka Bowls with Beetroot Raita
These High Protein Paneer Tikka Bowls are the ultimate healthy dinner for two. Featuring smoky, air-fried paneer skewers and a vibrant, naturally pink Beetroot Raita, this bowl is as nutritious as it is beautiful. Perfect for Valentine’s Day or a quick weeknight meal.
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Ingredients
Paneer Tikka:
- 200 grams Paneer
- ½ cup Greek Yogurt
- 1 tablespoon Ginger-Garlic Paste
- 1 tablespoon lemon Juice
- 1 teaspoon Kashmiri Red Chili Powder
- ½ teaspoon Turmeric Powder
- 1 teaspoon Garam Masala Powder
- 1 tablespoon Tandoori Masala optional
- 1 teaspoon Kasuri Methi
- Salt - as per taste
Beets Salad
- 1 cup Greek Yogurt
- 1 small Persian Cucumber
- ½ small Onion
- 1 small Beet grated or shredded
- ½ tso Roasted Cumin Powder
- ½ teaspoon Black Salt
- ½ teaspoon Chaat Masala
Pulao:
- 1 cup Cooked Rice
- ¼ cup Bell Peppers:
- 3-4 Green Onion/ Scallions
- 2-3 Garlic Cloves
- 1 teaspoon Oil
- 1 small Onion
- 1 teaspoon Tandoori Masala
- Salt- as per taste
- ¼ cup Corns
Garnish:
- 1 handful Cilantro
- ¼ - ½ cup Pomegranate Seeds
Instructions
Prep the Paneer (Crucial Step!)
- If using store-bought paneer, soak the block in warm water for 20 minutes before cutting. This ensures it stays soft and juicy inside. Drain and pat dry, then cut into cubes.200 grams Paneer
Marinate
- In a large bowl, whisk together the Greek yogurt, ginger-garlic paste, lemon juice, Tandoori Masala, Garam Masala, Kashmiri red chili powder, turmeric, crushed kasuri methi, and salt. Mix. everything until well combined. Then, add the paneer cubes and coat gently. Let it sit for at least 15–20 minutes (or refrigerate for up to 24 hours).½ cup Greek Yogurt, 1 tablespoon Ginger-Garlic Paste, 1 tablespoon lemon Juice, 1 teaspoon Kashmiri Red Chili Powder, ½ teaspoon Turmeric Powder, 1 teaspoon Garam Masala Powder, 1 tablespoon Tandoori Masala, 1 teaspoon Kasuri Methi, Salt - as per taste
Make the "Think Pink" Raita
- While the paneer marinates, prepare the raita. Add yogurt to the bowl, and then add spices (roasted cumin powder, chaat masala, and black salt). Grate the beets or shred the beets. Mix the grated/shredded beet into the whisked yogurt, along with the cucumber and onions. Mix everything until well combined. Optional Tadka: Heat 1 teaspoon oil in a small pan. Add mustard seeds and curry leaves. Once they pop, pour the raita over them.1 cup Greek Yogurt, 1 small Persian Cucumber, ½ small Onion, 1 small Beet, ½ tso Roasted Cumin Powder, ½ teaspoon Black Salt, ½ teaspoon Chaat Masala
Pulao:
- Heat oil in the pan. Once hot, add mustard seeds. When they splutter, add garlic and cook for 1 minute. Then add green onion and cook for 1 minute. Then add the onions and sauté until they caramelize. Then add bell peppers and cook until the liquid is absorbed. Add corns and then add tandoori masala. Cook for 1 minute, then add the boiled rice. Mix everything until well combined.1 cup Cooked Rice, ¼ cup Bell Peppers:, 3-4 Green Onion/ Scallions, 2-3 Garlic Cloves, 1 teaspoon Oil, 1 small Onion, 1 teaspoon Tandoori Masala, Salt- as per taste, ¼ cup Corns
Grill Paneer:
- Spray the grill pan with oil when it's hot. Place the marinated paneer on the pan and cook until both sides are golden brown. Air Fry: Preheat your Air Fryer to 380°F (190°C). Arrange the paneer cubes in a single layer in the basket, leaving space between them so they roast rather than steam. Spray lightly with oil.Cook for 8–10 minutes, shaking the basket halfway through until the edges are charred and crispy.
Assemble the Bowls
- Divide the pulao into two bowls. Add a generous scoop of the chilled Pink Beetroot Raita on one side. Pile the hot Paneer Tikka on the other. Garnish with pomegranate seeds and fresh cilantro. Serve immediately!1 handful Cilantro, ¼ - ½ cup Pomegranate Seeds
Video
Nutrition Facts
High Protein Paneer Tikka Bowls with Beetroot Raita
Amount per Serving
Calories
537
Calories from Fat 252
% Daily Value*
Fat
28
g
43
%
Saturated Fat
15
g
94
%
Trans Fat
0.02
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Cholesterol
74
mg
25
%
Sodium
666
mg
29
%
Potassium
391
mg
11
%
Carbohydrates
37
g
12
%
Fiber
2
g
8
%
Sugar
9
g
10
%
Protein
32
g
64
%
Vitamin A
1086
IU
22
%
Vitamin C
33
mg
40
%
Calcium
668
mg
67
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
- Vegan Option: Substitute paneer with Extra Firm Tofu (pressed) and use dairy-free coconut or almond yogurt.
- Meal Prep: Store the cooked paneer and rice in one container (to reheat) and the raita in a separate container (to keep cold).
- Spiciness: Adjust the Kashmiri Red Chili powder to taste. For more heat, add ½ teaspoon of cayenne pepper.
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