Tata Sampann Recipes - Tawa Paneer Tikka
Bonny Shah

Bonny Shah
05 March 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

Paneer Tikka is one appetizer that features on almost every menu of Punjabi and Mughlai restaurants. Traditionally cooked in a tandoor, paneer tikka is cubes of cottage cheese marinated in hung curd mixed with tons of spices. The process of making paneer tikka is quite simple but lack of an oven or tandoor is often the main reason why many home cooks don’t attempt to make it. An easy solution to this is to use a tawa or a grilling pan on a stove top to cook paneer tikka at home.

Along with being a delicious starter, Tawa Paneer Tikka is also extremely healthy. Paneer contains high level of fat and proteins along with some minerals such as calcium and phosphorus. It is also a good source of fat-soluble vitamins A and D. The presence of whey proteins, which are rich source of essential amino acids are the reason for paneer’s high nutritive value. Curd used to marinate the paneer also contains calcium. It is also high in B vitamins, particularly vitamin B12 and riboflavin, both of which may protect against heart disease

As paneer tikka uses a bouquet of spices, each spice also adds a hint of benefits along with taste. Garam masala used in this recipe is known to help tackle certain diseases along with building immunity. Cumin promotes digestion and reduces food-borne infections. Black pepper is rich in a potent antioxidant called piperine, which may help prevent free radical damage to your cells. While, turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Curcumin may suppress many molecules known to play major roles in inflammation. Use Tata Sampann spices which have their natural oils intact to ensure an authentic taste for your dish.

The trick to getting the restaurant-like taste lies in the marinade. It is important to use flavourful and aromatic spices in it. Thick curd or hung curd and besan is used to bind the marinade to the paneer. Marinating paneer in the curd mixture for a couple of hours in the refrigerator is essential to get that perfect taste. Follow this recipe by blogger Someshukla, shared on her channel ‘Simple and Sizzling Recipes’ to make Tawa Paneer Tikka at home.



  1. In a bowl, mix curd and all the spices along with roasted besan and mustard oil using a whisk. Add salt to this mixture.
  2. Add cottage cubes to this marinade. Mix it well and make sure that each piece cheese is coated with marinade properly. Add capsicum pieces to this as well.
  3. Keep this in the refrigerator for at least 30 minutes.
  4. Arrange the paneer and capsicum pieces on the skewers. Keep aside.
  5. Heat a grill pan or a tawa, brush it with oil.
  6. Place the skewers on this pan.
  7. Cook all sides on a low to medium flame.
  8. Serve it with green chutney and salad.

Got a few interesting recipe ideas up your sleeve? Do share with us in the comments section below.


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