Paneer Steak with Stir Fry Vegetables and Cauliflower Rice

I have been leaning towards healthier, gravy-less preparations in my kitchen for dinner these days. It has changed the way I look at food now. We eat more of what matters than filling up our tummy with gravy with low nutritional value.

So instead of making Kadhai Paneer, I made grilled paneer with stir fry vegetables. To add a bit of twist and zing, I used a barbecue sauce to marinate the paneer. It’s perfectly ok and also time saving to use a store-bought barbecue sauce but I used a quick homemade version which works just as good.


I am calling it a steak because it is marinated in barbecue sauce and grilled/charred to bring the smokiness of a steak.


And since I was planning to keep this dinner a bit light and healthy, I ended up trying the new fad this season, drumrolls “cauliflower rice”. Yes! You heard it right and if you are still living under the rock, it’s time you see how famous this humble cauliflower has become!

It won’t be wrong to say that it has partially replaced rice in healthy kitchens across the world and it only takes minutes to prepare. I have done a dedicated post on cauliflower rice, so click here to see the preparation and read more about it.


Prep time

10 mins

Cook time

30 mins

Total time

40 mins

Paneer Steak with Cauliflower Rice: A barbecue paneer grilled to perfection, served with stir fry vegetables on a bed of cauliflower ricedsc_0103-1

Author: Nand

Recipe type: Dinner/Lunch

Cuisine: Indian

Serving Size: 2-3


  • Paneer (cottage cheese), squared – 200 gms

Barbecue marinate

  • Onion, small – 1
  • Garlic clove – 1
  • Tomato Puree* – 1/2 cup
  • Worcestershire sauce – 2 tbsp
  • Cumin powder – 1/2 tsp
  • Salt and Pepper to taste
  • Ketchup – 1 tsp (or honey/sugar)
  • Mustard sauce – 1/2 tsp
  • Olive oil – 1 tsp

Stir-fry vegetables

  • Yellow bell pepper, diced – 1/2 cup
  • Capsicum, diced – 1/2 cup
  • Cherry tomatoes – 1/2 cup
  • French beans, steamed and halved – a handful
  • Butter – 1 tbs
  • Salt and pepper to taste
  • Soy sauce – 1/2 tsp
  • Vinegar – 1/4 tsp
  • Garlic, finely chopped – 1 tbs
  • Parsley, finely chopped – 1/4 cup
  • Spring onion, finely chopped – 1/4 cup

Cauliflower Rice

  • Cauliflower head, small – 1
  • Salt
  • Oil – 1 tbs


For Barbecue marinate

  1. Char onion with skin on the gas burner for a couple of minutes. We just need a light char on the skin to bring out the sweetness of the onion and impart a smoky flavour. You could skip the smoking step if you want and directly use the onion.
  2. Take the charred skin off and cut into smaller pieces. Now grind into a smooth paste along with a clove of garlic.
  3. In a pan, pour olive oil and add the onion garlic paste. Sauté for a couple of minutes until the raw onion smell has disappeared.
  4. Add the rest of the ingredients one by one and let the sauce simmer for 5 to 6 minutes. You can add a tbs of water if the sauce seems too try. Switch off the gas and let it rest.
  5. Once the sauce is cold, use it to marinate 200 gms of fresh paneer cut into individual size portions. Let the marinated paneer sit for at least 15 minutes (or more in the fridge).

For Stir-fry vegetables

  1. In the meanwhile, in the same pan heat some butter and put garlic, spring onion white and sauté for half a minute.
  2. Add bell pepper, capsicum, beans and stir fry on high heat for a couple of minutes, tossing every now and then.
  3. Add salt, pepper, soy sauce, vinegar and sauté for another minute. Switch off the gas, add tomatoes, parsley and keep aside.


For Cauliflower Rice preparation, click here

For Assembly

  1. Cook the marinated paneer steak on a hot griddle or grill pan for a couple of minutes till nice char marks appear.
  2. In the same pan, add the remaining marinate and some water to make a nice sauce to go over the paneer.
  3. Serve the grilled paneer steak with stir fry vegetables on a bed of cauliflower rice and drizzle some sauce (if made) on top.


Note: I have used homemade tomato puree. I reduced the puree of fresh tomatoes, without any seasoning, on the gas, to half its original quantity.






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