Lunch Ideas
Paneer Tikka Quinoa Bowl
A high-protein veg bowl: chargrilled paneer tikka over fluffy quinoa with charred capsicum and onion. Around 32 g protein and ready in 20 minutes.
480
kcal
32g
protein
34g
carbs
24g
fat
Per serving · makes 1 · 20 minutes
Ingredients
- •120 g paneer, cut into cubes (or firm tofu for less fat)
- •1/2 cup quinoa, uncooked and rinsed
- •3 tbsp thick curd
- •1 tsp ginger-garlic paste
- •1/2 tsp each red chilli powder, turmeric, garam masala and roasted cumin
- •1/2 green capsicum and 1/2 red onion, cut into chunks
- •1 tsp oil, salt to taste
- •Fresh coriander and a lemon wedge to finish
Method
- 1.Rinse the quinoa and cook it in 1 cup water until fluffy, about 12 to 15 minutes, then fluff and set aside.
- 2.Mix the curd, ginger-garlic paste and all the spices into a marinade and coat the paneer cubes. Rest 10 minutes.
- 3.Heat the oil in a pan, add the capsicum and onion chunks and char them for 2 minutes, then remove.
- 4.In the same pan, sear the marinated paneer on all sides until it picks up light char marks.
- 5.Build the bowl: quinoa base, topped with the paneer and charred veg, finished with coriander and a squeeze of lemon.
Coach’s note
Marinate the paneer while the quinoa cooks and dinner is done in under 20 minutes. Swap the paneer for firm tofu to drop the fat and push the protein even higher.
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