Vegetable Satay
by Tarla Dalal
Nothing can beat biting into a satay of succulent paneer pieces interspersed with crunchy veggies like onion and capsicum! But, it is possible to prepare these easily at home? In this innovative recipe, we have done away with the traditional technique of grilling, and prepared each Vegetable Satay on a tava without any special tools. In order to make this a low-cal version, we have used low-fat curds for the marinade, and opted for low-fat paneer too, making it possible to get a good dose of calcium and protein apart from the vitamin A that capsicum gives us.
Vegetable Satay recipe - How to make Vegetable Satay
Preparation Time: Cooking Time: Total Time:
Makes 20 satay
To Be Mixed Into A Marinade
1 cup thick low-fat curds (dahi)
2 tsp besan (bengal gram flour)
1 tsp ginger (adrak) paste
1 tsp garlic (lehsun) paste
1 tsp chilli powder
1 tsp dried fenugreek leaves (kasuri methi)
1 tsp garam masala
2 tbsp finely chopped coriander (dhania)
1 tsp oil
salt to taste
Other Ingredients
1 1/2 cups low-fat paneer (cottage cheese) cubes
1/2 cup capsicum cubes
1/2 cup onion cubes
2 tsp oil for greasing and cooking
- Method
- Combine the paneer, capsicum, onions and the marinade together in a deep bowl, toss gently and keep aside to marinate for 10 to 15 minutes.
- Thread a piece of the onion, 2 paneer cubes and a capsicum on a satay stick.
- Repeat with the remaining ingredients to make 19 more satays.
- Heat a non-stick tava (griddle), grease it lightly with ½ tsp oil, place 10 satays on it and cook using ½ tsp of oil till they turn light brown in colour from all the sides.
- Repeat step 4 to cook 1 more batch of 10 more satays.
- Serve immediately.
| Energy | 19 cal |
| Protein | 0.9 g |
| Carbohydrates | 2 g |
| Fiber | 0.2 g |
| Fat | 0.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 94.7 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0 mg |
| Vitamin C | 5.5 mg |
| Folic Acid | 1.5 mcg |
| Calcium | 34.4 mg |
| Iron | 0.1 mg |
| Magnesium | 5.2 mg |
| Phosphorus | 10.3 mg |
| Sodium | 11.2 mg |
| Potassium | 15.7 mg |
| Zinc | 0 mg |
Very testy & easy to make.
Wow!! low cal paneer, with a low cal curd marinade...wht a great way of enjoying haelthy paneer based delicacies..tx a lot for this recipe...
Satays are always my favourite.. It tastes excellent and so easy to make.. Not so spicy yet tasty ..
Edited after original posting.
Punjabi recipe made healthy by using low-fat curds, low-fat paneer and cooking it in very little oil..yet giving you that perfect Paneer Tikka taste!...lovely...