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Spaghetti with Grilled Chicken
Lunch • India
How to Make Vegetarian Spaghetti Masala (Traditional & Healthy Version)
Vegetarian Spaghetti Masala is a vibrant fusion dish that has found a special place in modern Indian kitchens, especially among those seeking a global twist with local flavors. Inspired by the popularity of pasta in urban India, this recipe replaces traditional grilled chicken with a protein-rich paneer tikka, making it suitable for vegetarians while retaining the smoky, satisfying essence. The spaghetti is tossed in a tangy, mildly spiced tomato-onion masala, seasoned with classic Indian spices like jeera, dhania, and garam masala, giving it that unmistakable desi touch. This dish is a great choice for lunch during the week or even as a special treat for festivals like Holi or family gatherings. It’s loved by both kids and adults for its familiar yet exciting taste profile. The use of whole wheat spaghetti and paneer ensures a healthier alternative without compromising on flavor, combining traditional Indian techniques with the convenience of global ingredients. Vegetarian Spaghetti Masala is not only delicious but also celebrates the diversity and adaptability of Indian cuisine.
Ingredients(for 1 medium bowl (approx. 200g cooked spaghetti with paneer tikka))
- 100 grams Whole wheat spaghetti (can use 'atta' spaghetti)
- 100 grams Paneer (cottage cheese) (cut into cubes)
- 1 medium Onion (finely chopped)
- 2 medium Tomatoes (pureed)
- 1 small Capsicum (shimla mirch) (cut into strips)
- 1 tsp Ginger-garlic paste
- 1/2 tsp Jeera (cumin seeds)
- 1/2 tsp Red chilli powder (adjust to taste)
- 1/2 tsp Garam masala
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt
- 2 tsp Olive oil (or cold-pressed mustard oil)
- 2 tbsp Fresh coriander (finely chopped) - optional
- 1 tsp Lemon juice - optional
Instructions
- 1
Cook the whole wheat spaghetti in boiling salted water as per pack instructions until al dente. Drain and set aside, reserving 1/4 cup pasta water.
8 minutes
Drizzle a few drops of oil after draining to prevent sticking.
- 2
In a non-stick tawa or grill pan, toss paneer cubes with 1/4 tsp red chilli powder, a pinch of salt, and 1/2 tsp lemon juice. Grill until golden on all sides.
5 minutes
Do not overcook paneer to keep it soft and juicy.
- 3
Heat olive oil in a kadhai. Add jeera, let it splutter, then add ginger-garlic paste and sauté until aromatic.
2 minutes
Add a dash of water to prevent burning the spices.
- 4
Add chopped onions and sauté until translucent. Add capsicum strips and stir-fry for 2 minutes.
4 minutes
Keep veggies slightly crunchy for better texture and nutrition.
Why This Dish is Healthy
Choosing whole wheat spaghetti and grilling paneer with minimal oil makes this dish heart-friendly and ideal for those tracking macros. It’s free from heavy creams or processed ingredients, focusing on wholesome, locally sourced produce. The blend of vegetables, spices, and protein keeps you full, supports digestion, and helps maintain energy levels throughout the day.
This Vegetarian Spaghetti Masala is high in protein from paneer, rich in dietary fiber thanks to whole wheat spaghetti, and packed with vitamins A and C from tomatoes and capsicum. It provides a balanced mix of complex carbohydrates, healthy fats, and essential minerals like calcium and iron. The use of minimal oil and fresh vegetables ensures a nutrient-dense, low-calorie meal suitable for weight management and overall wellness.
Pro Tips
- 💡Tip 1: Marinate paneer for 10 minutes for deeper flavor.
- 💡Tip 2: Use seasonal vegetables for variety and enhanced nutrition.
- 💡Tip 3: Reserve some pasta water to keep the spaghetti moist and flavorful.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa with a splash of water to retain moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 520.0 kcal |
