Ingredients:
Low-fat paneer – 100g (grated)
Chopped spinach – 50g
Finely chopped capsicum – 30g
Green peas (steamed & mashed) – 20g
Mint leaves – 1 tbsp, chopped
Coriander leaves – 1 tbsp, chopped
Ginger – ½ tsp, grated
Garlic – 1 small clove, grated
Green chili – 1, finely chopped
Salt – to taste
Black pepper – ½ tsp
Besan (for binding) – 1 tbsp
Oil – 1 tsp (for shallow frying)
Instructions:
In a bowl, mix grated paneer, spinach, capsicum, mashed peas, mint, and coriander.
Add ginger, garlic, green chili, salt, black pepper, and besan. Mix well to form a dough.
Shape into 4–5 small tikkis.
Heat a non-stick pan with 1 tsp oil. Shallow fry until golden on both sides.
Serve hot with mint chutney or plain curd.
Health Benefits:
These paneer tikkis offer a nutritious, high-protein meal that supports muscle repair and satiety. The inclusion of low-fat paneer ensures a good dose of calcium and protein without excess fat, while spinach and capsicum provide essential vitamins, minerals, and antioxidants that support immunity and metabolism. Seasoned only with clean ingredients like ginger, garlic, black pepper, mint, and coriander, the tikkis are easy to digest and anti-inflammatory in nature, making them suitable for individuals with sensitive digestion or inflammation-related conditions.
