Spiced, marinated paneer seared until the edges char. Roasted cauliflower with cumin. Wilted spinach. A bright yogurt-mint sauce pulled over everything. This bowl is built on familiar flavors and designed to hit your protein targets without feeling like diet food. Marinate the paneer overnight and the whole thing comes together in under 30 minutes the next day.
Ingredients
Makes 1 serving
Base
- 150g cooked quinoa or brown rice
Paneer and marinade
- 120g low-fat paneer, cubed
- 3 tbsp Greek yogurt
- 1 tsp cumin
- 1 tsp coriander powder
- 1/2 tsp turmeric
- 1/2 tsp garam masala
- 1/2 tsp chili powder
- Salt and juice of 1/2 lemon
Vegetables
- 1 cup cauliflower florets
- 1 tsp olive oil
- 1/2 tsp cumin
- Large handful of spinach
- 1/2 cup cherry tomatoes
Yogurt-mint sauce
- 4 tbsp Greek yogurt
- Handful of fresh mint, chopped
- 1 small garlic clove, grated
- Juice of 1/2 lemon
- Salt to taste
Method
Marinate the paneer
Mix all marinade ingredients together and coat the paneer cubes evenly. Marinate for at least 20 minutes. Overnight in the fridge is significantly better. The yogurt tenderizes the paneer and helps the spices penetrate deeper.
Roast the cauliflower
Toss cauliflower florets with olive oil, cumin, and a pinch of salt. Roast at 400F for 20 minutes until the edges are golden and slightly caramelized. This is what separates a good bowl from a great one. Do not skip the roasting step.
Sear the paneer
Heat a pan on medium-high with a small amount of oil. Add marinated paneer and sear without moving for 2 to 3 minutes per side until charred on the edges. The char is flavor. Let it develop before flipping.
Wilt the spinach
In the same pan with the residual heat, add the spinach and toss for 30 seconds until just wilted. Season with a pinch of salt.
Make the sauce and assemble
Whisk together yogurt, mint, garlic, lemon juice, and salt. Taste and adjust. Build the bowl starting with the grain base, then cauliflower, spinach, cherry tomatoes, and paneer on top. Drizzle the yogurt-mint sauce generously over everything.
Meal Prep Notes
- Marinate the paneer the night before to save time and improve flavor.
- Roast a larger batch of cauliflower and store it in the fridge for up to 4 days.
- The yogurt-mint sauce keeps for 3 days refrigerated. Store separately and add when serving.
- Paneer is best eaten fresh but can be reheated in a dry pan for a minute to revive the texture.
Why It Works
- Paneer is one of the most protein-dense vegetarian options and holds up well to high-heat cooking.
- Greek yogurt in the marinade keeps the protein content high while acting as a natural tenderizer.
- Cauliflower roasted with cumin adds volume and micronutrients without significantly affecting macros.
- The yogurt-mint sauce doubles as additional protein and replaces higher-calorie condiments like heavy cream-based sauces.