B06 · Breakfast · Punjab
Paneer Bhurji with Capsicum
The Punjabi favourite: crumbled paneer cooked quickly with onion, tomato and capsicum, delivering over 20 g protein in a single bowl.
- Region
- Punjab
- Diet
- Strictly vegetarian, egg-free
- Prep
- 10 min
- Cook
- 12 min
- Total
- 22 min
- Time, as written
- Prep 10 min · Cook 12 min · Total 22 min
- Serves
- 2 (about 230 g bhurji each)
- Difficulty
- Easy
- Status
- Traditional
- Good for
- Quick breakfast, post-workout, roti roll
Nutrition
High protein| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Bhurji only | 370 | 23 g | 22 g | 21 g | 10 g | 5 g | 16 g | 6.0 g |
| With 1 whole-wheat roti (35 g atta) | 480 | 27 g | 45 g | 21 g | 10 g | 9 g | 17 g | — |
Tier: High protein · 6.0 g per 100 kcal. 10 g protein per 100 g. IFCT 2017 lists paneer at 18.9 g protein, 14.8 g fat and 12.4 g carbohydrate per 100 g; branded paneer often has more fat and less carbohydrate. See the low-fat swap. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Method
Heat oil in a kadhai on medium. Add cumin; when it crackles (10 seconds), add onion and cook 4 minutes until translucent.
Add ginger-garlic paste and chilli; cook 30 seconds until the raw smell goes.
Add tomato, turmeric, chilli powder and salt. Cook 3–4 minutes until soft and the oil starts to separate at the edges.
Add capsicum and peas; cook 2 minutes so the capsicum stays crisp.
Add paneer and milk. Stir gently for 2 minutes only — longer cooking makes paneer rubbery.
Finish with garam masala, crushed kasuri methi and coriander. Serve hot.
Protein optimisation
- Where the protein comes from
- Paneer supplies 18 g per serving; peas 2 g.
- Boost
- Add 50 g firm tofu, crumbled, at step 5 — about +4 g protein, +40 kcal per serving (adds soy).
- Low-fat swap
- Low-fat paneer (typically 20–25 g protein and 8–10 g fat per 100 g; check the label) saves about 80 kcal and 10–12 g fat per serving, with similar or slightly higher protein.
Variations, serving and storage
- Regional
- Mumbai street-style — add ½ tsp pav bhaji masala and a squeeze of lemon.
- Serve in a whole-wheat roti roll, with toast, or alone for a lower-carbohydrate meal.
- Storage
- 2 days refrigerated; reheat in a pan with 1 tbsp water.
- Food safety
- Use paneer before its date; buy refrigerated paneer and keep it at or below 5 °C.
- Meal prep
- Good for a day ahead; texture firms slightly.
Allergens
Milk
Labels: High protein · Quick · Lower-carbohydrate · No added sugar · Soy-free · Whey-free · Gluten-free*
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.