Paneer bhurji
Reviewed by Dr Namrata Bagaria, MBBS, MPH (Harvard)Last reviewed
When somebody tells me they cannot manage enough protein, this is the recipe I reach for. Paneer needs no preparation, it cooks in minutes, and a modest portion carries more protein than most people get in a whole breakfast.
It is also soft and moist, which is not a small thing. A great deal of high-protein food is chewy, and chewy food is quietly dropped by anyone with dental trouble.
Ingredients
- 200 g paneer, crumbled
- 1 onion, finely chopped
- 1 tomato, finely chopped
- 1 green chilli, chopped, optional
- 1/2 inch ginger, grated
- 1/2 tsp turmeric
- 1/2 tsp cumin seeds
- 1/2 tsp coriander powder
- Salt to taste
- 1 tbsp oil
- Chopped coriander to finish
Method
- 1
Heat the oil in a pan and add the cumin seeds. When they darken slightly, add the onion and cook until soft and just golden.
- 2
Add the ginger and chilli, stir for half a minute, then the tomato, turmeric, coriander powder and salt.
- 3
Cook until the tomato collapses and the mixture pulls together, three or four minutes.
- 4
Crumble in the paneer and stir gently to coat. Cook for two minutes only. Longer makes paneer rubbery, which is the one mistake to avoid.
- 5
Finish with coriander and eat with a flatbread, or on its own with a salad.
Good to know
- Tofu works in place of paneer and brings the saturated fat down considerably. Press out the water first.
- Adding a handful of peas, chopped spinach or grated carrot lifts the fibre without changing the character.
- Paneer is high in protein and also in saturated fat, so a modest portion alongside vegetables suits most people better than a large one alone.
- This is one of the better things to eat within a couple of hours after a movement class.