Healthier Paneer Tikka Masala – Vegetarian Recipes for Mindful Cooking (2024)

Paneer tikka masala is the vegetarian equivalent of the most popular Indian dish in America, which is chicken tikka masala.

Paneer tikka masala is a fancy name for aflavorful, spiced, tomato sauce filled with cubes of chewy-soft paneer cheese.

Healthier Paneer Tikka Masala – Vegetarian Recipes for Mindful Cooking (1)

The main ingredients in the sauce are tomato puree, ginger, garlic, green chili, bay leaf, garam masala, and cilantro.

The creaminess comes from cashew milk or fresh cream, and it tones down all the spices, adds sweetness, and well, the magic touch.

Paneer tikka masala is usually eaten with basmati rice and flatbread, such as naan or roti. The overall taste is a little sweet, which is likely one of the reasons everybody likes it.

Why do we love it?

Another reason I think a lot of Westerners love thisdish isbecause ... errrr ... weinvented it—or should I saythe British, India's former colonial rulers, invented it.

It is natural to adapt flavors to suit one's own tastes.Westerners tend to lovegarlic, and tikka masala is made with garlic. This may not be notable, except that garlicis generally not used in Indian cooking.

Paneer Tikka Masala is the vegetarian equivalent of America's most popular Indian dish: Chicken Tikka Masala.Click To Tweet

Another interesting fact is how this dish is loved by children.At first this was surprising to me.

Dassana Amit, ofthe blog, “Veg Recipes of India,” recommends this dish for children. Contrary to our understanding that children don't like spicy food, there is the issue of exposure, and apparently children love many flavorful foods if given the opportunity to try them.

Lisa Sohanpal, co-founder of the Canada-based award-winning Nom Noms World Food, a manufacturer ofworld cuisine for children, explained to me a couple of years ago that children love variety. Who knew?

Paneer

Paneer Tikka Masala is just one of hundreds of Indian dishes made with the unripened Indian cheese known as paneer.

Sometimes compared to cottage cheese, paneer's texture is firmer. It's high in protein and combines well with all kinds of vegetable dishes.

Healthier Paneer Tikka Masala – Vegetarian Recipes for Mindful Cooking (2)

You can purchase paneer online, or at an Indian store. I have seen it at Whole Foods, so it may also be available at other natural foods stores. It is also simple to make at home using my recipe.

All you do isseparate the curds from the whey by adding a bit of lemon juice to hot milk. Then you press the curds into a block. It could be the simplest cheese on earth. Brilliant!

And for myvegan readers, or those who don't have easy access to paneer, simply substitute the paneer with tofu. The butter in this tikka masala can also be substituted with olive oil.

Healthier sauce version

In addition to butter, a tikka masala is traditionallymade with cream. In this recipe, cashews are used to create a creamy consistency.

I always like it when I can incorporate nuts into my dinner, because nuts are a good quality fat, and a source of vegetarian protein.

Although fat have been shunnedfor many years, it is now more widely understoodthat saturatedfatsare necessaryfor brain development, liver health, immunity, and healthy hormones. What's key is to obtain quality sources of saturated fats, and consume them in moderation.

Many sources of saturated fats are also filled with nutrients and minerals. Such sources are particularly important for vegetarians.

Recipe For Healthy Paneer Tikka Masala With Cashew Cream

Course: Main Course

Cuisine: Indian

Keywords: masala, paneer, tikka

Prep Time: 20 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 50 minutes minutes

Servings: 4 Servings

Calories: 286kcal

Author: Andrea at Buttered Veg

Paneer Tikka Masala is the vegetarian equivalent of what is probably the most popular Indian dish in America: chicken tikka masala.

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Ingredients

Start the tikka masala sauce

2 tablespoons ghee or butter, (for vegan, use coconut oil)
2 bay leaves
1 clove garlic, finely chopped
1 tablespoon fresh ginger root, finely chopped

Add to the tikka masala sauce

28 ounces tomato puree (large can or 3 ½ cups fresh tomatoes)
¼ teaspoon red chili powder (substitute with cayenne pepper), to taste
½ teaspoon Himalayan pink salt, or to taste
20 whole cashews, soaked and blended into a paste
2 green chilis (substitute with jalapeños), sliced on the diagonal
½ cup water

To sauté the paneer

1 teaspoon vegetable oil
150 grams paneer (about 1 ½ cups cubed), (for vegan, use tofu or mixed vegetables; see notes)

To finish the paneer tikka masala

2 teaspoons kasoori methi, (optional)
½ teaspoon garam masala, or to taste
1 tablespoon fresh cilantro , finely chopped

Instructions

Prep tasks

Soak cashews in ½ cup of water for 1–2 hours. Grind in blender or mini chopper with soaking water into a smooth milk. If you didn’t have time to soak, you can still make the paste. It just won’t be quite as smooth. Set aside until needed.
Peel the ginger and garlic, and finely chop with a knife. Set aside until needed.
Slice your green chiles on the diagonal. Set aside until needed.
Chop paneer into ½-inch cubes and set aside until needed.

Make the tikka masala sauce

Heat ghee or butter in a medium saucepan on medium heat. Add bay leaves and sauté for 10–15 seconds, or until you can smell the aroma.
Add the garlic and ginger, and sauté until it is just starting to brown, about 1–2 minutes.
Add the tomato puree, red chili powder, and salt, and stir well. Simmer until the fat starts to separate from the tomato and an oil sheen develops on the surface (about 5 minutes). If the tomato gets too thick, add water.
Add the cashew milk, green chilis, and water, and stir well. Simmer until the masala begins to thicken, about 20 minutes.

Sauté the paneer

Meanwhile, sauté the paneer cubes in vegetable oil in a medium skillet. The paneer will release some liquid at the beginning. Careful once the liquid dries up, as the paneer will burn easily. Turn frequently to brown the paneer, and then set it aside until the masala sauce has thickened.
Add the paneer cubes to the tikka masala sauce and cook for 2–3 minutes. Do not overcook at this stage, as the paneer may harden if overcooked.

Finish the paneer tikka masala

Add kasoori methi and garam masala. Stir, taste, and make a final adjustment for salt. If you feel it needs it, add a little bit of raw organic sugar to balance the flavors.
Garnish with fresh chopped coriander leaves.

To serve

Serve paneer tikka masala hot with an Indian flatbread (such as naan) for dipping, and/or basmati rice.

Notes

Paneer & substitutions

Paneer can be purchased online, or at an Indian store. I have seen it at Whole Foods, so it may also be available at other organic or natural foods stores in your neighborhood.

Paneer does not melt like other cheeses, so there is no other cheese substitute. If you do not have paneer, try using tofu, or substituting a vegetable instead, such as cauliflower, carrots, green beans, squash, or peas.

Indian red chili powder

If you do not have Indian red chili powder, substitute an equal amount of cayenne powder. A second option is to substitute with chili flakes.

If you do not have green chilis, use an equal amount of fresh jalapeño pepper. The spice levels are very similar. Alternately, the more widely available Thai chiles are a good substitute.

Kasoori methi

If you do not have kasoori methi, substitute with celery leaves, or something bitter, such as a bit of radish or dandelion greens.

Caution on green chilis

Be mindful of the four large pieces of green chiles in the paneer tikka masala. Remove them before serving if possible, or warn others. If this chili gets bitten into, it will be spicy.

For more details, visit my Guide to Indian Ingredient Substitutions.

Make this vegan!

If you want to make this recipe vegan, substitute the paneer with tofu, and substitute the butter with coconut oil.

Alternately, use mixed vegetables, such as carrots, green beans, cauliflower, zucchini, and green peas.

Nutrition

Tried this recipe?Mention @buttered.veg or tag #bvjoyfulcooks!