“Today, thecha has evolved into a versatile condiment"
Malaika Arora shared her fiery paneer thecha recipe following the launch of her Mumbai restaurant Scarlett House.
In an episode of Sunday Brunch with Curly Tales, Malaika highlighted the dish.
Known for her unapologetic love of spice, her version of this Maharashtrian staple is as bold as her persona.
Malaika said: “Paneer thecha is made at my home all the time.”
This recipe involves cutting paneer into cubes.
Meanwhile, dry roast garlic, green chillies, coarse salt, peanuts and coriander with its stems.
Once crushed, this flavourful mix is used to coat the paneer, which is then lightly fried on a tawa with minimal oil.
The result? A dish that’s quick, high-impact, and full of flavour.
What is Thecha?
Thecha, at its core, is a punchy green chilli-garlic condiment from Maharashtra.
Nutritionist Ashlesha Joshi explained: “Thecha is a traditional condiment from Maharashtra, made by pounding green chillies, garlic, salt, and sometimes peanuts or sesame seeds.”
This fiery mix dates back to rural communities, where it accompanied humble meals like bhakri and buttermilk.
It was a source of quick nutrition for farmers, offering heat, energy, and taste in one go.
Joshi added: “Today, thecha has evolved into a versatile condiment, enjoyed with modern dishes like paneer, rice, or parathas.”
Bold Flavour with Benefits
Joshi said: “Malaika Arora’s paneer thecha combines nutrient-rich ingredients that not only enhance flavour but also deliver significant health benefits.”
Paneer offers high-quality casein protein, calcium, and magnesium, all essential for strong bones, energy production, and muscle function.
Green chillies bring the heat and the health. Capsaicin, the compound behind the spice, is anti-inflammatory and boosts metabolism. They’re also rich in vitamin C and beta-carotene.
Garlic, another cornerstone of thecha, improves heart health, circulation, and digestion.
Joshi said:
“It also has antimicrobial and prebiotic properties that support gut health.”
Peanuts and sesame seeds provide good fats and plant-based protein, as Joshi stated:
“Peanuts contain arginine, which aids vascular function, while sesame seeds offer anti-inflammatory omega-6 fatty acids and lignans.”
Mustard oil and ghee are not just flavour enhancers.
The nutritionist explained: “Mustard oil contains erucic acid and omega-3s, known for their anti-inflammatory effects.
“Ghee, rich in butyrate, improves gut health and offers additional anti-inflammatory benefits.”
The Science behind the Spice
While thecha comes packed with perks, it’s best eaten in moderation.
Joshi said capsaicin boosts digestion by stimulating enzymes and improving nutrient absorption. It also has antimicrobial properties that reduce harmful gut bacteria.
She warned:
“However, overconsumption can irritate the stomach lining, leading to issues like acid reflux or gastritis.”
When eaten sensibly, though, thecha may even help manage weight.
Citing research published in The American Journal of Clinical Nutrition, Joshi noted:
“Capsaicin boosts thermogenesis, increasing calorie burn even at rest, and enhances fat oxidation.”
If you’re craving something that’s easy, punchy, and packs real flavour, Malaika Arora’s paneer thecha might just be your new go-to.
It’s more than a side dish, it’s a tribute to the power of bold, traditional Indian flavours made modern.
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