breakfastlunchdinner
Low-Oil Paneer Bhurji
Scrambled paneer with onions, tomatoes, capsicum and spices. Made with minimal oil and extra vegetables for a high-protein, satisfying meal.
Prep 8 mins
Cook 12 mins
Serves 3
GI: Low
Ingredients
0 / 15 checked
NUTRITION PER SERVING
Calories
195 kcal
Protein
16g
Carbs
10g
Fiber
3g
Fat
11g
YOUR SHOPPING LIST (15)
- • 200g low-fat paneer, crumbled
- • 1 large onion, finely chopped
- • 2 medium tomatoes, finely chopped
- • 1 small green capsicum, finely chopped
- • 1/2 cup grated cauliflower (optional secret volume hack)
- • 1 tsp ginger-garlic paste
- • 1/2 tsp cumin seeds
- • 1/2 tsp turmeric
- • 1 tsp coriander powder
- • 1/2 tsp garam masala
- • 1/2 tsp red chili powder (adjust)
- • 1 tbsp oil (use mustard or olive)
- • Salt to taste
- • Fresh coriander, chopped
- • 1 tsp kasuri methi (dried fenugreek), crushed
Step-by-step Instructions
- 1Heat oil in a non-stick pan. Add cumin seeds. Once they crackle, add onion and sauté until golden.
- 2Add ginger-garlic paste and cook 30 seconds. Add tomatoes and cook until they break down and oil separates slightly.
- 3Add capsicum, cauliflower (if using), all dry spices except garam masala. Cook 2-3 mins until veggies soften.
- 4Add crumbled paneer. Mix gently but thoroughly. Cook on medium for 3-4 mins. Do not overcook or paneer will become rubbery.
- 5Finish with garam masala, crushed kasuri methi, and lots of fresh coriander. Turn off heat.
- 6Serve hot with whole wheat or millet roti, or as a stuffing in lettuce wraps for ultra-low-carb option.
DR. MEERA’S TIP
Paneer is a fantastic protein source for vegetarians with diabetes. Use low-fat or homemade paneer to control calories. Grated cauliflower bulks it up without adding many carbs — your family won't even notice!
Blood sugar note: Extremely low glycemic impact. Excellent for breakfast with 1 small roti or for dinner with a big salad. The high protein helps stabilize overnight glucose levels.