Paneer Bhurji is a simple yet delicious Indian dish, perfect for breakfast, lunch, or dinner. Made from crumbled paneer, onions, tomatoes, and aromatic spices, it is a quick and nutritious meal that is loved by all age groups. High in protein and rich in flavor, this dish can be enjoyed with roti, paratha, or as a stuffing in sandwiches. Paneer Bhurji is ideal for those seeking a wholesome, easy-to-make recipe that is both nutritious and satisfying.
Health Benefits:
- Paneer is high in protein and calcium, promoting bone health and aiding muscle growth.
- Turmeric and ginger provide anti-inflammatory benefits and support digestion.
- Tomatoes are rich in Vitamin C and antioxidants, boosting immunity.
- Garam masala enhances metabolism and adds warmth to the dish.
Nutritional Highlights:
- High in Protein
- Good Source of Calcium
- Low in Carbs
- Rich in Vitamin A and C
- Gluten-Free
Nutritional Information (Per Serving):
- Calories: 250
- Protein: 13g
- Fat: 18g
- Carbohydrates: 9g
- Fiber: 2g
- Calcium: 20% of daily value
- Vitamin A: 15% of daily value
Ingredients:
- Paneer (Cottage Cheese): 200 grams, crumbled
- Onion: 1 medium, finely chopped
- Tomato: 1 medium, finely chopped
- Green Chilies: 2, finely chopped (adjust to taste)
- Ginger: 1/2 inch, finely chopped
- Garlic: 2-3 cloves, finely chopped
- Turmeric Powder: 1/4 tsp
- Red Chili Powder: 1/2 tsp (adjust to taste)
- Cumin Seeds: 1/2 tsp
- Garam Masala Powder: 1/2 tsp
- Coriander Powder: 1 tsp
- Oil or Ghee: 1 tbsp
- Fresh Coriander Leaves: 2 tbsp, chopped (for garnish)
- Salt: To taste
- Lemon Juice: 1 tsp (optional)
Recipe Instructions:
- Prepare the Ingredients: Crumble the paneer using clean hands or a fork until it has a scrambled texture. Finely chop the onions, tomatoes, green chilies, ginger, and garlic. Keep the spices ready for cooking.
2. Sauté the Aromatics: Heat oil or ghee in a heavy-bottomed pan on medium heat. Add cumin seeds and let them splutter. Then, add finely chopped onions, green chilies, ginger, and garlic. Sauté the mixture until the onions turn golden and translucent.
3. Add Tomatoes and Spices: Add the chopped tomatoes and cook until soft and mushy. Now, add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook until the oil starts to separate from the masala, about 3-4 minutes.
4. Add Crumbled Paneer: Add the crumbled paneer to the pan and gently stir to coat the paneer with the spice mixture. Let it cook for 2-3 minutes on low heat, making sure the paneer absorbs the flavors. Be careful not to overcook as paneer can become dry.
5. Garnish and Serve: Add garam masala and lemon juice (if using) and give it a final mix. Garnish with fresh coriander leaves and serve hot with roti, paratha, or bread.
Tips and Tricks:
- Use Fresh Paneer: For the best texture, always use fresh paneer. If using store-bought paneer, soak it in warm water for 10 minutes before crumbling for a softer texture.
- Avoid Overcooking: Cook the paneer on low heat for just a few minutes to prevent it from becoming rubbery.
- Add Veggies: For extra nutrition, you can add finely chopped bell peppers or peas along with the tomatoes.
- Spice Level: Adjust the number of green chilies and red chili powder according to your preferred spice level.
