Paneer bhurji that's actually high protein

Paneer bhurji is already close to the best high-protein Indian dinner there is. The only thing most versions get wrong is the oil — it's usually swimming in it.

~587

KCAL TOTAL (EST.)

31.5g

PROTEIN (EST.)

What's in it

  • Paneer, crumbled

    150 g

    ~398KCAL

    27g protein

  • Onion, tomato, capsicum

    1 bowl

    ~45KCAL

    1.5g protein

  • Oil

    1 tsp

    ~40KCAL

  • Roti

    1 medium

    ~104KCAL

    3g protein

How

  1. 01

    One teaspoon of oil, not three. Paneer releases its own fat as it heats.

  2. 02

    Onions until soft, tomatoes until they break down, paneer in last for two minutes only — longer and it turns rubbery.

  3. 03

    Low-fat paneer drops this by roughly a third if you want it lighter.

Packaged items use the sourced figures on their product pages. Items marked “~” are standard published reference values for common foods, so the total is an estimate. Cooking idea, not medical or dietary advice.