Paneer Bhurji | Healthy, Low-Oil Version with Bell Peppers

Ingredients

• 250 gcrumbled paneer (cow’s milk paneer preferred)
• 180 ml (¾ cup)finely chopped green pepper (capsicum)
• 180 ml (¾ cup)finely chopped red pepper
• 180 ml (¾ cup)finely chopped yellow pepper
• 15–30 ml (1–2 tbsp)finely chopped green chillies
• 2 tspcumin seeds
• 2 tspred chilli powder
• ¼ tspground turmeric
• 15 ml (1 tbsp)olive oil
• to tastesalt

Instructions

1. 1

   Prepare ingredients

   Gather and prepare all the ingredients before you start cooking.

2. 2

   Heat the oil

   Warm 1 tbsp (15 ml) olive oil in a non-stick pan.

3. 3

   Fry cumin and chilli

   Add the cumin seeds and finely chopped green chillies. Stir-fry until the cumin seeds begin to change colour.

4. 4

   Cook the peppers

   Add the green, red and yellow peppers, then season with salt and mix well. Cover and cook over a medium heat until the peppers soften.

5. 5

   Season the mixture

   Add the red chilli powder and turmeric, then mix well.

6. 6

   Add the paneer

   Stir in the crumbled paneer until combined, then turn off the heat.

7. 7

   Serve warm

   Serve the paneer bhurji warm with chapatti.

What is paneer bhurji?

Paneer bhurji is an Indian dish of crumbled paneer cooked with spices and often vegetables. Its name refers to the paneer being broken up into a scramble-like mixture.

This version keeps the oil to a tablespoon and adds green, red and yellow peppers. The peppers bring sweetness and colour to the spiced, savoury paneer.

Nutrition and macros by portion

The nutrition label shows one serving as written: 232 calories, 13g protein, 10g carbs, 16g fat.

Paneer supplies most of the protein and much of the fat, while the peppers contribute carbohydrates and fibre; the olive oil adds a smaller share of the fat. Serve a portion with chapatti and a side of vegetables or salad to round out the plate.

The peppers and paneer

Peppers: Chop them finely so they soften evenly and mix through the paneer. The recipe uses green, red and yellow peppers; capsicum here refers to green pepper.

Paneer: Crumble it before cooking so it can be stirred through the peppers without needing extra preparation in the pan. Cow’s milk paneer is the preferred choice in the recipe.

Building the flavour

Cumin: Let the seeds sizzle in the warm oil until they start to change colour, as directed. This is the cue to move on to the chillies and peppers.

Chillies: The recipe allows 1–2 tablespoons of chopped green chillies, alongside red chilli powder. Choose the lower amount for a milder result.

Getting the texture right

Peppers: Keep the pan covered over a medium heat until they soften. Check their texture before adding the spices; the method does not give a fixed cooking time.

Paneer: Add it after the peppers and spices, mix to combine, and turn off the heat. This keeps the final mixture soft rather than cooking it for longer than the method specifies.

A simple cooking order

Start with cumin and green chillies in the oil, then cook the salted peppers under a lid. Add the powdered spices once the peppers have softened, followed by the paneer.

Having everything chopped and measured first makes this short sequence easier to follow, especially while the cumin is in the pan.

How to serve it

Serve the bhurji warm with chapatti, as suggested in the recipe. The flatbread makes a straightforward accompaniment to the spiced paneer and peppers.

For a more rounded plate, add a simple side of vegetables or salad alongside the chapatti and bhurji.

Recipe notes & tips

• Prepare and measure the ingredients before heating the oil.
• Use a non-stick pan so the small amount of oil coats the cooking surface.
• Chop the peppers finely for an even, easy-to-stir mixture.
• Choose 1 tablespoon of green chillies for a milder bhurji.
• Wait for the cumin seeds to start changing colour before adding the peppers.
• Turn off the heat once the paneer is mixed through.

Variations

• Milder chilli: Use 1 tablespoon of green chillies and reduce the red chilli powder to taste.
• More green pepper: Swap one of the coloured peppers for additional chopped green pepper.
• Extra chapatti: Serve with another chapatti for a more substantial meal.
• Fresh finish: Add chopped fresh coriander just before serving.
• Side salad: Serve with a crisp salad alongside the warm bhurji.

Common mistakes to avoid

• Adding paneer too early: Wait until the peppers have softened and the spices are mixed in.
• Cooking the paneer for too long: Turn off the heat as soon as it is combined.
• Skipping the covered cook: Keep the pan covered over medium heat so the peppers can soften.
• Using too much chilli: Start with 1 tablespoon of green chillies if you prefer a milder dish.
• Leaving the cumin unattended: Watch for the seeds to change colour, then add the chillies and peppers.

How to store

Refrigerate leftovers in a covered container and use within 2–3 days. Reheat gently in a pan until hot, stirring so the paneer warms evenly.

Frequently asked questions