Paneer Tikka Masala Gravy

  • 0
20 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Meats & Fish
Nuts & Seeds
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 9%
Carbs 20%
Fats 71%
Gluten Free
Antioxidant Rich

This is a quintessential paneer dish from the lands of Punjab, but a favorite across India too. It's a quick and easy low carb and antioxidant rich recipe.


  • 4 Cubes Cottage Cheese (Paneer)
  • 6 Cubes Capsicum
  • 6 Cubes Red Capsicum
  • 5 Cubes Yellow Capsicum
  • 1.5 Tbsp Chopped Onion
  • 1 Tbsp Chopped Tomato
  • 2 Tbsp Curd
  • 1 Tsp Corn Flour
  • 2 Tsp Ginger Garlic Paste
  • 1 Tsp Garam Masala
  • 1/2 Tsp Black Pepper Powder
  • 1/2 Tsp Coriander Powder (Dhania)
  • 1/2 Tsp Dry Mango Powder
  • 1 Tsp Red Chilly Powder
  • 1 Tsp Turmeric Powder (Haldi)
  • 1/8 Tsp Cumin Seeds (Jeera)
  • 1 Tsp Salt
  • 3.5 Tsp Oil
  • As Required Water


Pre Preparation
  • Step 1

    Make a puree of onion and tomato

For Marination
  • Step 1

    In a bowl, add curd, red chilly powder, haldi, garam masala, black pepper powder, dhania powder, ginger garlic paste and oil, mix well

  • Step 2

    Now add salt and cornflour mixture, water and mix into a smooth paste, keep aside

For Tikka Skewers
  • Step 1

    Insert vegetables & paneer alternately on skewers, apply the marination well

  • Step 2

    Heat oil and roast till light brown or well cooked

For Gravy
  • Step 1

    In a pan, heat oil

  • Step 2

    To the pan, add jeera, tomato puree and bring to a boil

  • Step 3

    Now add ginger garlic paste, red chilly powder, haldi, garam masala, dry mango powder, salt, and mix well

  • Step 4

    Add curd, water, and the cooked tikkas

  • Step 5

    Give it a good mix and serve hot with rotis.

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Red Chilli
Black Pepper
Curd And Buttermilk
Cow Milk Protein
Food Additives
Dairy Products
Approximate values
Serving Size Medium Bowl(134gm)
Amount Per ServingCalories


% Daily Value *
Total Carbohydrate 9gm 3.2%
Dietary Fiber 3gm 12.1%
Protein 5gm 9.2%
Total Fat 15gm 18.8%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)


How long would it take burn 185 kcals ?

  • Walking (3 mph ) 53 minutes
  • Running (6 mph ) 31 minutes
  • Bicycling 25 minutes

Values estimated based on person weighing 60 kgs.

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