Paneer Grill
Paneer Grill - Fragrant Indian flair for the plate
Healthy, because
Even smarter
Nutritional values
Coriander seeds and cumin contain a variety of essential oils that flatter the stomach and aid digestion. Their aroma is particularly intense if you roast the seeds and crush them fresh instead of buying them as a powder.
Paneer can usually be found in the refrigerated or frozen section in many supermarkets. If paneer is not available in your area, halloumi is also wonderful for grilling.
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 18.4 μg | (31 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 101 mg | (106 %) | ||
| Potassium | 575 mg | (14 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 7.8 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 2 red onions
- 2 green Bell pepper
- 9 ozs Paneer (Indian cream cheese)
- 1 organic lime
- 2 garlic cloves
- ½ oz ginger roots
- 1 tsp cumin seeds
- 1 tsp Coriander
- 2 Tbsps Shredded coconut
- 1 Tbsp Canola oil
- 1 tsp ground Turmeric
- 1 Tbsp honey
- 3 ½ ozs Greek yogurt
- 1 tsp ground paprika
- salt
- 3 leaflets mint
- 6 ozs Soy yogurt (or coconut yogurt)
- peppers
- 4 small whole grain naan- Flatbread
Kitchen utensils
Preparation steps
Peel onions and cut into wedges. Clean, wash and halve the peppers, remove the seeds and cut the halves into coarse pieces. Cut paneer into equally large pieces. Wash lime in hot water, pat dry, grate peel and squeeze juice.
Peel and finely dice garlic and ginger. Toast cumin and coriander in a pan without fat over medium heat for 2 minutes until fragrant. Remove and toast coconut flakes in the same way, then set aside.
Finely crush roasted spices in a mortar. Mix with oil, turmeric, 2 tablespoons lime juice, honey, yogurt, paprika powder, salt, ginger and garlic. Add to paneer with onions, mix everything and marinate covered for about 2 hours. Meanwhile, place 8 wooden skewers in water for 30 minutes.
For the dip, wash mint, shake dry, pluck leaves, chop 1/3 coarsely and set aside as decoration, finely chop the rest. Mix with 2 tbsp. lime juice and 1 tsp. lime zest, coconut yogurt, salt and pepper.
Remove paneer mixture from marinade and place on skewers. Grill paneer on a hot grill, turning, for 6-7 minutes. Warm naan pita on grill for 1-2 minutes and serve with skewers. Spread some dip on top and sprinkle with shredded coconut and remaining mint.
