How to Make Ikan Bakar with Mixed Vegetables (Traditional & Healthy Version)
Ikan Bakar with Mixed Vegetables, adapted for Indian vegetarian cuisine, is a vibrant lunch dish inspired by the grilling traditions of coastal regions. Traditionally meaning 'grilled fish', our vegetarian version replaces fish with paneer or tofu, marinated in aromatic Indian spices and roasted alongside a medley of seasonal vegetables like shimla mirch (capsicum), bhindi (okra), and carrots. The use of a tawa (Indian griddle) mimics the authentic smoky flavor, making this dish both flavorful and health-conscious. In India, the concept of grilling, or 'tandoor cooking', is popular during festivals and gatherings, such as Lohri and Holi, when families prepare grilled vegetables and paneer for a nutritious celebration. This recipe balances taste and wellness, using local masalas, fresh produce, and minimal oil to ensure a lighter meal packed with protein and fibre. The combination of marinated paneer and mixed vegetables creates a satisfying, wholesome plate that fits perfectly into calorie-conscious Indian diets. Perfect for lunch, especially during warm months, it brings together Indian grilling traditions and vibrant vegetable nutrition.
Ingredients
- 100g Paneer or tofu (Indian cottage cheese or soy paneer)
- 1 medium Shimla mirch (capsicum)
- 1 medium Carrot (gajar)
- 100g Bhindi (okra)
- 1 small Onion (pyaz)
- 1/2 tsp Haldi powder (turmeric)
- 1/2 tsp Red chilli powder (lal mirch)
- 1/2 tsp Garam masala (Indian spice blend)
- 1 tbsp Lemon juice (nimbu ras)
- 1 tbsp Mustard oil (sarson ka tel)
- to taste Salt (namak)
- 2 tbsp Fresh coriander (dhaniya patta)
Step-by-step instructions
Step 1 · Slice paneer/tofu and all vegetables into even-sized pieces for uni...
Slice paneer/tofu and all vegetables into even-sized pieces for uniform grilling. Keep them slightly thick to retain moisture.
Step 2 · Make a marinade by mixing haldi
Make a marinade by mixing haldi, lal mirch, garam masala, lemon juice, mustard oil, and salt in a bowl.
Step 3 · Coat paneer/tofu and vegetables evenly with the marinade
Coat paneer/tofu and vegetables evenly with the marinade. Let them rest for 10 minutes to absorb flavors.
Step 4 · Heat a tawa or grill pan on medium flame
Heat a tawa or grill pan on medium flame. Brush lightly with mustard oil.
Step 5 · Arrange marinated paneer/tofu and vegetables on the tawa
Arrange marinated paneer/tofu and vegetables on the tawa. Grill each side for 3-4 minutes until golden and slightly charred.
Step 6 · Serve hot
Serve hot, garnished with fresh coriander and extra lemon wedges.
Why this recipe is healthy
Grilled cooking minimizes oil use, preserving nutrients and reducing calories. The combination of protein-rich paneer/tofu with fibre-rich vegetables supports digestion, satiety, and muscle health. Indian spices like haldi and garam masala add anti-inflammatory properties. This healthy lunch recipe is ideal for those seeking balanced nutrition without compromising taste.
A note on tradition
Grilled vegetarian dishes like this are popular in Indian coastal and North regions, especially during festivals like Lohri and Holi. Families gather to enjoy tawa or tandoor-cooked meals, celebrating seasonal produce. The adaptation of Ikan Bakar as a vegetarian dish reflects Indian ingenuity, making it accessible for those who prefer plant-based meals without sacrificing traditional flavors.