When it comes to light and healthy meals that are bursting with flavor, a Grilled Paneer Salad is an ideal choice. Combining the rich, savory taste of paneer with the freshness of vegetables, this dish is not only satisfying but also packed with essential nutrients. Whether you’re a vegetarian or simply someone who loves experimenting with new flavors, this salad will quickly become a staple in your meal prep or dining rotation.
What is Paneer?
Paneer is a fresh cheese commonly used in Indian cooking. It’s made by curdling milk with an acidic agent like lemon juice or vinegar and then pressing the curds to form a soft, dense block of cheese. Paneer is a popular protein source, particularly for vegetarians, because it provides a rich amount of calcium and is a versatile ingredient that can be used in various forms—fried, grilled, or crumbled.
Why Grilled Paneer?
Grilling paneer gives it a smoky flavor and a slight crispness on the outside, which contrasts beautifully with its soft and creamy interior. When combined with a salad, the grilled paneer adds texture and protein, making it a well-rounded dish that can be enjoyed as a light meal or a side. Moreover, grilling paneer enhances its taste, and when marinated, it soaks up the flavors, turning it into a delightful centerpiece for any salad.
The Benefits of Grilled Paneer Salad
- High in Protein: Paneer is an excellent source of protein, making this salad a great choice for vegetarians and those looking to increase their protein intake without turning to meat.
- Packed with Nutrients: With the addition of colorful vegetables such as bell peppers, cucumbers, tomatoes, and spinach, this salad is loaded with vitamins and minerals that support overall health.
- Low in Calories: If you’re looking for a nutritious yet low-calorie meal, this salad is a great option. The combination of grilled paneer and fresh vegetables makes it satisfying without being heavy.
- Versatile and Customizable: One of the best aspects of grilled paneer salad is its versatility. You can adjust the vegetables, dressings, and even spices according to your taste preferences.
- Quick and Easy: Making grilled paneer is relatively quick and simple. Tossing it with fresh veggies and your favorite dressing makes for a delicious, hassle-free meal.
Ingredients for Grilled Paneer Salad
For the Grilled Paneer:
- 250g Paneer (cut into cubes or slabs)
- 2 tbsp Olive Oil
- 1 tsp Cumin Powder
- 1 tsp Garam Masala
- 1 tsp Red Chili Powder (adjust to taste)
- 1 tbsp Lemon Juice
- Salt (to taste)
- Freshly Ground Black Pepper
For the Salad:
- 1 cup Mixed Salad Greens (spinach, arugula, lettuce, etc.)
- 1 Cucumber (thinly sliced)
- 1 Bell Pepper (sliced)
- 1 Tomato (diced)
- 1/2 Red Onion (sliced thin)
- 1/4 cup Corn Kernels (optional, for a sweet crunch)
- 1/4 cup Pomegranate Seeds (optional, for a burst of sweetness)
- 1/4 cup Feta Cheese or Roasted Nuts (optional, for extra richness and crunch)
For the Dressing:
- 2 tbsp Olive Oil
- 1 tbsp Lemon Juice (freshly squeezed)
- 1 tbsp Honey or Maple Syrup (optional, for sweetness)
- 1 tsp Dijon Mustard (for a bit of tang)
- 1/2 tsp Cumin Powder
- Salt and Pepper (to taste)
Instructions
1. Marinate the Paneer
- In a bowl, combine the olive oil, cumin powder, garam masala, red chili powder, lemon juice, salt, and black pepper. Mix well to create a smooth marinade.
- Add the paneer cubes to the marinade and gently toss to coat each piece. Let the paneer marinate for at least 15-20 minutes (you can also marinate it for a few hours in the refrigerator if you have the time).
2. Grill the Paneer
- Preheat your grill or a grill pan over medium heat.
- Place the marinated paneer cubes on the grill and cook for about 2-3 minutes on each side, until you see grill marks and the paneer is slightly crisp on the outside.
- If you’re using a grill pan, you can also cover the pan with a lid to ensure even grilling.
3. Prepare the Salad Base
- While the paneer is grilling, prepare the salad base by chopping the vegetables.
- In a large salad bowl, add the mixed greens, cucumber slices, bell pepper slices, diced tomato, and red onion slices. If you’re adding corn, pomegranate seeds, or other toppings, toss those in as well.
4. Prepare the Dressing
- In a small bowl, whisk together the olive oil, lemon juice, honey (or maple syrup), Dijon mustard, cumin powder, salt, and pepper. Taste the dressing and adjust the seasoning as needed.
5. Assemble the Salad
- Once the paneer is grilled and slightly cooled, add it to the salad bowl with the veggies.
- Drizzle the dressing over the salad and gently toss everything together until the vegetables and paneer are well coated.
6. Serve and Enjoy
- For an extra touch, sprinkle crumbled feta cheese or roasted nuts over the salad for added flavor and texture.
- Serve the salad immediately, or chill it for a few minutes before serving if you prefer it cold.
Variations and Additions
One of the great things about grilled paneer salad is that it’s easily customizable. Here are some variations to try:
- Spicy Grilled Paneer: Add more chili powder or a pinch of cayenne pepper to the marinade to give the salad a spicy kick.
- Fruit Addition: Add seasonal fruits like mango, orange segments, or apple slices to add a touch of sweetness that balances the savory paneer.
- Herbed Yogurt Dressing: Swap out the olive oil dressing for a refreshing herbed yogurt dressing made with Greek yogurt, mint, and cilantro.
- Quinoa or Couscous: For a more substantial meal, add cooked quinoa or couscous to the salad to boost the fiber content.
Nutritional Information (per serving)
- Calories: Approximately 300-400 calories (depending on the dressing and toppings used)
- Protein: 20-25g (mostly from the paneer)
- Carbohydrates: 20-25g (from the vegetables and dressing)
- Fat: 15-20g (from the olive oil and paneer)
- Fiber: 5-7g (from the vegetables and greens)
Conclusion
A Grilled Paneer Salad is not only an easy, flavorful dish but also an incredibly versatile one. It can be enjoyed as a main dish for lunch or dinner, or served as a side to complement any meal. With its perfect balance of fresh vegetables, smoky grilled paneer, and a zesty dressing, this salad offers both health benefits and satisfaction in every bite. Whether you’re looking for a light meal or a filling snack, the Grilled Paneer Salad has got you covered. Happy cooking!