Tofu and Paneer Bhurji (No Onion, Garlic)
Tofu and Paneer Bhurji is a high-protein vegetarian dish that is perfect for weight loss. This recipe replaces some of the paneer with tofu, which is low in calories and high in protein. It's also gluten-free, making it suitable for those with gluten intolerance. The dish is flavored with a blend of aromatic spices like cumin, coriander, and turmeric, making it both flavorful and healthy. However, people with a dairy or soy allergy should avoid this dish.
Nutrition Facts
Per serving
Energy
120 kcal
Protein
9 g
Carbs
9 g
Fat
6 g
Fiber
1 g
Ingredients
Tofu (Pro Plant)
100 gms (100g)
Chopped Tomato
0.25 cup (50g)
Green Bell pepper
0.25 cup, chopped (50g)
Red Bell Pepper
0.25 cup, chopped (50g)
Cumin seeds
0.5 tsp (2.5g)
Turmeric powder
0.25 tsp (1.25g)
Red chilli Powder
0.25 tsp (1.25g)
Coriander Powder
0.5 tsp (1g)
Common salt
0.25 tsp (1.25g)
Fresh Coriander Leaves (chopped)
1 tsp (5g)
Paneer Homemade (Toned milk)
100 gms (100g)
Instructions
Preparation
-Crumble tofu and paneer.
Cooking Steps
Heat a non-stick pan over medium heat. Add cumin seeds and let them splutter.
Add chopped tomatoes and cook for 3-4 minutes until they soften and turn mushy.
Add chopped bell peppers and cook for another 2-3 minutes.
Add crumbled tofu and paneer, turmeric powder, coriander powder, red chili powder, and salt. Mix well.
Cook for 5-7 minutes over medium heat until the tofu is cooked and the masala has thickened.
Garnish with fresh coriander leaves and serve hot.