Paneer bhurji wraps with mint raita
20 min · 35 g protein · 487 cals / serving
Crumbled paneer scrambled with onion, red peppers, tomato, peas, spinach, ginger, garlic and warm spices until soft and fragrant, rolled into warm wraps with crisp lettuce and a cool cucumber and mint raita. India's favourite street-side scramble as a 20-minute dinner for four.
Ingredients
- 1 1/2 tsp canola oil
- 3/4 tsp cumin seeds ground cumin
- 1 medium onion, finely chopped
- 2 medium red bell peppers, finely chopped, or frozen sliced peppers
- 1 tsp ginger, or 2 tsp jarred ginger-garlic paste for this and the garlic
- 3 cloves garlic, grated
- 1 green chili pepper, finely chopped, or to taste
- 1/4 tsp turmeric
- 1 tsp ground coriander
- 1 tsp paprika, or Kashmiri chilli powder
- 2 medium tomatoes, chopped
- 1 2/3 cups cooked frozen green peas
- 5 cups baby spinach
- 7 oz paneer, crumbled by hand or coarsely grated
- 3/4 tsp garam masala
- 3/4 tsp salt, divided
- 1 small handful fresh cilantro, chopped
- 2 tsp lemon juice
Mint raita
- 1 1/4 cups nonfat Greek yogurt
- 1/2 medium cucumber, finely diced
- 1 small handful fresh mint, chopped
- 1 (7 oz) bag lettuce, shredded lettuce
- 8 small (6-inch) low-carb protein wrap, high-protein, lower-carb wraps
Steps
- Heat the oil in a large non-stick skillet over medium-high heat, add the cumin seeds for a few seconds until they crackle, then the onion and peppers. Cook, stirring, 4 minutes, until soft and starting to colour.
- Add the ginger, garlic (or the ginger-garlic paste), green chilli, turmeric, coriander and paprika and stir for 30 seconds.
- Add the tomatoes and frozen peas and cook 2 minutes, until the tomatoes collapse, then stir in the spinach until it wilts. Add a splash of water if the pan looks dry.
- Stir in the paneer, garam masala and 1/2 teaspoon of the salt and cook 2 minutes, just until hot; longer makes paneer rubbery. Off the heat, stir in the cilantro and lemon juice.
- While the vegetables cook, stir the yogurt, cucumber, mint and the last pinch of salt together for the raita.
- Stack the wraps between damp paper towels and microwave for 45 seconds. Lay lettuce down the middle of each, spoon over the bhurji and raita and roll up, two wraps each. To take for lunch, keep the bhurji, raita and wraps in separate boxes and roll them up just before eating; the bhurji keeps 3 days and reheats in 1 minute.
Good to know
Can I use ordinary wraps or chapatis?
Yes, whole-wheat wraps or chapatis are the everyday choice in India, at about 51 instead of 62; the high-protein wraps carry more protein and fibre.
My paneer is hard and squeaky.
Shop paneer is firmer than homemade. Soak the block in just-boiled water while you chop the vegetables, then crumble it; it softens in 5 minutes.
Alternative
Per
- Calories
- 94
- Protein
- (29%)
- 7 g
- Fat
- (38%)
- 4 g
- Carbohydrates
- (33%)
- 9 g
- of which sugar
- 3 g
- Fiber
- 3 g
- Sodium
- 144 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1949 kcal goes into the pot and 2217 g of ingredients comes out as about 2075 g of food: 94 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.