Heart-Healthy Paneer Bhurji
Elevate your meals with Heart-Healthy Paneer Bhurji, a lighter twist on the classic Indian favorite. This nutritious recipe swaps traditional paneer for low-fat paneer and uses heart-friendly olive oil, making it perfect for guilt-free indulgence. Sautéed with aromatic cumin, a vibrant medley of onions, tomatoes, and green bell pepper, and spiced with turmeric, garam masala, and red chili powder, every bite bursts with flavor and wholesome goodness. Quick and easy to prepare in just 25 minutes, this versatile dish is ideal for busy weeknights or as a healthy addition to a family feast. Serve it warm with whole wheat roti or as a flavorful side to your favorite meal. Packed with protein and rich in nutrients, Heart-Healthy Paneer Bhurji is a delicious way to prioritize your health without compromising on taste!
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Recipe Information
Ingredients
- 250 grams Low-fat paneer
- 1 tablespoon Olive oil
- 0.5 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 1 small Green bell pepper, finely chopped
- 1 teaspoon Ginger-garlic paste
- 1 small Green chilies, finely chopped
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Salt
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Begin by crumbling the low-fat paneer into small pieces using your hands or a fork.
Heat 1 tablespoon of olive oil in a non-stick pan over medium heat.
Add 0.5 teaspoon of cumin seeds and let them sizzle for a few seconds until they release their aroma.
Add 1 medium onion, finely chopped, to the pan and sauté until soft and translucent, about 2-3 minutes.
Stir in 1 teaspoon of ginger-garlic paste and 1 small green chili, finely chopped, and cook for another minute.
Add 1 medium tomato and 1 small green bell pepper, both finely chopped, and sauté until the tomatoes are soft and the oil starts to separate, approximately 3-4 minutes.
Sprinkle in 0.5 teaspoon each of turmeric powder and red chili powder, adjusting to your spice preference, and mix well.
Add the crumbled paneer and 0.5 teaspoon of salt into the pan and stir gently to combine all the ingredients.
Cook for 3-4 minutes, allowing the flavors to meld together without overcooking the paneer.
Sprinkle 0.5 teaspoon of garam masala over the top and stir it in.
Garnish with 2 tablespoons of fresh chopped coriander leaves and give it a final stir.
Remove from heat and serve the heart-healthy paneer bhurji warm, with whole wheat roti or as a side dish.
Nutrition Facts
Calories |
600 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.9 g | 36% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 38 mg | 12% | |
| Sodium | 1278 mg | 56% | |
| Total Carbohydrate | 39.2 g | 14% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 18.0 g | ||
| Protein | 54.2 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1280 mg | 98% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1006 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
