Grilled Paneer Salad with Mint-Coriander Dressing
Are you looking for a quick, nutritious, and flavorful meal? This Grilled Paneer Salad with Mint-Coriander Dressing is a perfect choice! Packed with fresh veggies, protein-rich paneer, and a zesty homemade dressing, this dish is both satisfying and easy to prepare. In this article, we’ll walk you through the recipe, break down its health benefits, and explain why it’s a must-try for health-conscious food lovers.
How to Make a Healthy Grilled Paneer Salad with Mint-Coriander Dressing
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Ingredients:-
- 1 cup chopped lettuce
- 1 medium cucumber (finely chopped)
- ½ cup boiled sweet corn
- 100g paneer (cottage cheese block)
- 1 tbsp olive oil
- Salt (to taste)
- ½ tsp black pepper
- 1 tbsp red chili powder
- ½ tsp coriander powder
- ½ tsp chili flakes
- ½ cup curd (plain yogurt)
- 2 tomatoes
- 6–7 mint leaves
- 10g coriander leaves (cilantro)
- 2 green chilies (finely chopped)
- ½ tsp black salt
Instructions:-
1. Prep the Salad Base:-
- In a large bowl, combine chopped lettuce, cucumber, and boiled corn. Toss lightly and set aside.
2. Marinate & Grill the Paneer:-
- Slice the paneer block into thick pieces. Lightly score the top with a knife to help the marinade soak in.
- In a small bowl, mix olive oil, salt, black pepper, red chili powder, coriander powder, and chili flakes.
- Coat the paneer pieces evenly with the spice mix.
- Heat a pan on low flame. Grill the paneer for 2–3 minutes on each side until golden. Set aside.
3. Make the Dressing:-
- Blend tomatoes, mint leaves, coriander leaves, curd, green chilies, and black salt in a grinder until smooth.
4. Assemble the Salad:-
- Pour the mint-coriander dressing over the salad base. Mix gently.
- Top with grilled paneer, Serve fresh.
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Health Benefits of This Grilled Paneer Salad:-
This dish isn’t just delicious—it’s loaded with nutrients! Here’s why it’s a healthy choice:-
1. Rich in Protein:-
- Paneer (cottage cheese) is an excellent source of protein, essential for muscle repair and keeping you full longer. One serving provides about 12–15g of protein.
2. High in Fiber:-
- Lettuce, cucumber, and corn add fiber to support digestion and gut health. Corn also contains antioxidants like lutein for eye health.
3. Low in Calories, High in Vitamins:-
- Cucumber is 95% water, keeping you hydrated, while lettuce offers vitamins A and K for immunity and bone health.
4. Probiotic Boost:-
- Curd in the dressing adds probiotics, promoting a healthy gut microbiome and better digestion.
5. Metabolism-Boosting Spices:-
- Chili powder, black pepper, and green chilies contain capsaicin, which may increase metabolism and reduce inflammation.
6. Antioxidant Powerhouse:-
- Mint and coriander leaves are rich in antioxidants, fighting free radicals and supporting skin health.
Why This Salad is Perfect for Your Diet:-
- Weight Management: Low-calorie veggies and high protein keep cravings at bay.
- Vegetarian-Friendly: Ideal for vegetarians seeking protein-rich meals.
- Quick & Customizable: Swap paneer with tofu for a vegan version, or add avocado for healthy fats.
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Conclusion:-
This Grilled Paneer Salad is a celebration of flavors and nutrition. Whether you’re meal-prepping, hosting a light lunch, or simply craving something wholesome, this recipe delivers. With its balance of protein, fiber, and vitamins, it’s a guilt-free meal that fuels your body and delights your taste buds.
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