This Paneer Thecha recipe is not just any regular dish; it's a vibrant, high-protein delight that combines the bold flavors of Indian spices with the creamy texture of paneer. Inspired by the traditional Maharashtrian thecha, this dish is perfect as an appetizer, snack, or a light main course, especially for those on a weight-loss journey. Packed with protein and flavor, this dish is both satisfying and nutritious.
Ingredients
🧄 5-6 cloves garlic peeled, roasted
🌶️ 1 green chili roasted, adjust quantity as per preference
🥜 1 handful roasted peanuts
🧈 1 tablespoon ghee
🧀 100g low-fat paneer cubed or cut into strips
🌿 1 medium bunch fresh coriander leaves with stems
🧂 Salt to taste
🌿 Cumin powder or seeds to taste
🧅 Thinly sliced red onion for garnish
🥣 Creamy dip light pink/orange, optional as a side
Instructions
1- Roast Ingredients:
- In a dry pan, roast the garlic cloves, green chili, and peanuts until lightly browned and aromatic.
2- Prepare Thecha Paste:
- Transfer roasted ingredients into a stone mortar. Add fresh coriander leaves with stems, a pinch of salt, and some cumin powder.
- Use a pestle to pound the mixture into a thick, coarse green paste. For convenience, a mixer/grinder can also be used.
3- Cut and Coat Paneer:
- Cut the paneer into cubes or strips.
- Generously coat the paneer pieces with the prepared green thecha paste, ensuring all sides are covered.
4- Sauté the Paneer:
- Heat ghee in a non-stick pan over medium heat.
- Carefully add the coated paneer and sauté for 15-20 minutes, turning occasionally, until golden brown and slightly crispy.
5- Serve:
- Transfer the sautéed paneer to a serving plate.
- Serve hot alongside thinly sliced red onions and a small bowl of creamy dip.
- Garnish with a sprig of fresh coriander.
Prep Time: 10-15 minutes
Cook Time: 15-20 minutes
Total Time: 25-35 minutes
Servings: 2
Calories: ~250 per serving
Protein: ~15g per serving
Fats: ~20g per serving
Carbohydrates: ~8g per serving
Equipment:
- Stainless steel pan for roasting
- Non-stick pan for sautéing
- Stone mortar and pestle
- Knife and wooden cutting board
- Serving plate and small bowl
- Spoon for serving
Cooking Tips:
- Spice Level: Adjust green chili quantity according to spice preference.
- Texture: Traditional method uses mortar and pestle for a coarse texture.
- Health Focus: Using low-fat paneer and moderate ghee highlights the dish as a weight-loss-friendly option.
- Visual Cue for Doneness: Aim for a golden-brown, crispy exterior on the paneer.
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