Lunch Ideas
Paneer Tikka Quinoa Bowl
A high-protein veg bowl: chargrilled paneer tikka over fluffy quinoa with charred capsicum and onion. Around 36 g protein and ready in 20 minutes.
735
kcal
36g
protein
68g
carbs
37g
fat
Per serving · makes 1 · 20 minutes
Ingredients
- •120 g full-fat 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.
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