Paneer
पनीरپنیر
panīr
Firm, full-fat block.
Its job: Holds its shape on skewers.
Science-backed recipe
From the MedRise Food Science kitchenPublished
Hariyali Paneer Tikka: Bright Green and Charred
Also called Green Paneer Tikka · Hara Paneer · हरियाली पनीर टिक्का · ہریالی پنیر تکہ
Paneer cubes, onion and peppers coated in a mint, cilantro and spinach yogurt marinade, then air-fried or grilled until charred.
In short
Hariyali paneer tikka is paneer in a green mint, cilantro and spinach yogurt marinade, air-fried or grilled until charred.
From the MedRise Food Science kitchenPublished - Active
- 32 min
- Marinate
- 30 minutes
- Total
- 1 hr 2 min
- Serves
- 4
Why this recipe works
- ✓Stays greenLemon goes in last.
- ✓Marinade clingsRoasted besan and thick yogurt.
- ✓Air fryerCharred in 12 minutes.
- ✓Vegetarian proteinPaneer and yogurt.
What is hariyali paneer?
Hariyali means “greenery.” Hariyali paneer tikka swaps the red tandoori marinade for a green paste of mint, cilantro and spinach.
Meet the ingredients
The main ingredients, with their English, Hindi and Urdu names.
Mint and cilantro
पुदीना · धनियाپودینہ · دھنیا
pudīnā · dhaniyā
Fresh, with tender stems.
Its job: The green flavor.
Besan
बेसनبیسن
besan
Chickpea flour, dry-roasted.
Its job: Thickens and binds.
Grow it yourself: Green chilies, Bell peppers (capsicum), Cilantro (dhania), Mint (pudina), Methi (fenugreek), Garlic, Ginger
The lab notes
The science behind every step
Restaurant cooks do these things by habit. Here’s what each step is actually doing to the food, so you can cook by understanding instead of guesswork.
Lab note01
Lemon last keeps it green
Stir the lemon juice in just before cooking.
Chlorophyll turns olive-drab in acid over time; adding lemon at the end keeps the color bright.
Lab note02
Roast the besan
Dry-roast the besan until it smells nutty.
Roasting removes the raw, beany taste and dries the flour so it soaks up moisture and holds the marinade on the paneer.
Lab note03
Why paneer doesn’t melt
Cook hot and fast.
Paneer is set with acid, which leaves its casein proteins tightly bound, so it softens and browns but doesn’t melt like aged cheese.
How to make it, at a glance
- Make the pasteBlend the cilantro, mint, spinach, chilies and ginger-garlic with 1–2 tbsp water into a thick paste.
- MarinateMix the paste with the yogurt, roasted besan, oil, salt and spices. Fold in the paneer, onion and pepper and rest 30 minutes. Stir in the lemon juice just before cooking.
- ThreadThread onto skewers, alternating paneer and vegetables.
- Air fryAir fry at 400°F for 10–12 minutes, turning once, until charred at the edges. Brush with butter and sprinkle with chaat masala.
Exact amounts and timings are in the recipe card below.
Health benefits, honestly rated
Vegetarian protein with herbs and vegetables.
Macros per serving
Calories410
Protein22 g
Carbs11 g
Fat31 g
Fiber2 g
Sodium490 mg
5.4 g protein per 100 calories. Estimated from the ingredients with USDA FoodData Central values.
Gym-friendly tip: Already high in protein. For a leaner plate, serve with salad and roti instead of rice, and use skinless thighs or breast.
Protein and calcium
Paneer and yogurt supply both; about 22 g protein per serving (estimated).
Keep in mind
- Paneer is high in saturated fat; keep portions moderate.
General nutrition information, not medical advice. Numbers marked “estimated” are calculated from the recipe’s ingredients and vary with brands and portions. If you have diabetes, heart or kidney disease, a food allergy, or are pregnant, ask your doctor or a registered dietitian how this dish fits your diet.
Health sources: Khan & Pal, Paneer production: a review (J Food Sci Technol) · NIH Office of Dietary Supplements: Calcium
See the full ingredient health guide: benefits, traditional roots and the science →
Questions, answered
Can I use panela instead of paneer?
Yes, with care: see the substitution note for safety and salt.
Can I make it without spinach?
Yes; use more cilantro. Spinach just deepens the color.
About MedRise Food Science
Desi restaurant favorites, recreated at home and explained with food science: every recipe is tested in a home kitchen and comes with the why behind each step.
Recipe card
Hariyali Paneer Tikka
Hariyali paneer tikka: paneer, onion and peppers in a bright green mint, cilantro and spinach marinade with hung yogurt and roasted besan, air-fried until charred. With the science of keeping it green.
Prep20 minMarinate30 minutesCook12 minTotal1 hr 2 minServes4 servings
Ingredients
Green paste
Marinade
Tikka
Instructions (Air fryer)
- Make the pasteBlend the cilantro, mint, spinach, chilies and ginger-garlic with 1–2 tbsp water into a thick paste.
- MarinateMix the paste with the yogurt, roasted besan, oil, salt and spices. Fold in the paneer, onion and pepper and rest 30 minutes. Stir in the lemon juice just before cooking.
- ThreadThread onto skewers, alternating paneer and vegetables.
- Air fryAir fry at 400°F for 10–12 minutes, turning once, until charred at the edges. Brush with butter and sprinkle with chaat masala.
Oven or grill pan
- RoastRoast on a rack at 450°F for 12–15 minutes, or cook on a hot oiled grill pan, turning, 8–10 minutes.
Notes
- Soft paneer
- Soak store-bought paneer in hot water for 10 minutes before cutting.
- Panela instead of paneer
- Mexican queso panela is the closest supermarket swap: fresh and mild, and it softens without melting, so it holds its shape in curries and on skewers. It’s saltier and wetter than paneer, so pat it dry, cut the recipe’s salt by about a quarter and add it in the last few minutes. Safety: buy only panela labeled “made with pasteurized milk,” never unlabeled or door-to-door cheese. Fresh soft cheeses, even pasteurized ones, have been linked to Listeria outbreaks; if you are pregnant, 65 or older or have a weakened immune system, cook it until steaming hot or use paneer. This is general food-safety information, not medical advice.
Equipment
- Air fryer
- Skewers
- Blender