High Protein Soya Paneer Bhurji Recipe Zero Oil for Fat Loss
High Protein Zero Oil Soya Paneer Bhurji Recipe for Fat Loss & Liver Health
Finding a Lunch Ya Dinner high protein soya paneer bhurji, low in carbohydrates, and completely oil-free can be a real challenge. This Zero-Oil Soya Paneer Bhurji combines the benefits of high-fiber soya chunks and low-fat paneer to deliver over 42 grams of clean protein per serving.
By eliminating cooking oils and butter entirely, this recipe drastically cuts down unnecessary saturated fats, making it ideal for fast fat loss, lean muscle repair, and reducing fat accumulation in the liver.
Complete Nutritional Breakdown (Approximate)
Here is the exact macro split for the total recipe:
| Parameter | Value |
|---|---|
| Total Calories | ≈ 390 – 410 kcal |
| Protein | ≈ 42 – 45 g |
| Carbohydrates | ≈ 18 – 20 g |
| Fat | ≈ 16 – 18 g (Natural milk fats only) |
| Added Oil / Trans Fat | 0 grams |
Ingredients & Measurements
- Low-Fat / Normal Paneer: $100\text{g}$ (crumbled or mashed)
- Soya Chunks: $50\text{g}$ (boiled and thoroughly squeezed)
- Onion (Pyaz): 1 medium size ($\approx 50-60\text{g}$, finely chopped)
- Tomato (Tamatar): 1 medium size ($\approx 60-70\text{g}$, finely chopped)
- Green Chillies: 2 (finely chopped)
Spices (Masale)
- Salt: To taste (keep it minimal to avoid unnecessary fluid retention)
- Turmeric Powder (Haldi): $1/4$ teaspoon (anti-inflammatory benefits)
- Coriander Powder (Dhaniya): $1/2$ teaspoon
- Cumin Powder (Jeera): $1/4$ teaspoon
- Red Chilli Powder: Just 1–2 pinches
Step-by-Step Cooking Instructions
Step 1: Prepare the Soya Granules
Boil $50\text{g}$ of Soya Chunks in hot water for 10 minutes. Rinse them with cool water, squeeze out all the excess liquid completely, and pulse them in a blender or food processor for 2 seconds to get a fine, minced (keema-like) texture.
Step 2: Dry Roast the Aromatics
Heat a non-stick pan over medium flame. Add the chopped onions and green chillies directly to the pan without adding any oil. Dry roast them for 2–3 minutes until slightly soft. If the onions start sticking to the bottom, splash 1–2 tablespoons of water to release them.
Step 3: Cook the Tomatoes & Spices
Add the chopped tomatoes along with turmeric, coriander powder, cumin powder, red chilli powder, and salt. Add 2–3 tablespoons of water, cover with a lid, and cook for 2 minutes on low heat until the tomatoes turn soft and mushy.
Step 4: Combine Soya & Paneer
Add the minced soya granules and $100\text{g}$ of crumbled paneer into the pan. Turn the flame to high and stir-fry continuously for 2–3 minutes until all the spices are fully absorbed into the soya and paneer mixture.
Step 5: Garnish & Serve
Turn off the heat and squeeze fresh lemon juice over the top for a rich flavor and extra Vitamin C. Serve warm.
