Paneer bhurji wraps
Crumbled paneer cooked with onion, tomato and warm spices, rolled into soft tortillas. A quick, protein-rich vegetarian lunch.
- Total time
- 22 min
- Servings
- 2
- Calories
- 529
- Protein
- 24 g
- Protein
- 24 g 18%
- Carbs
- 36 g 27%
- Fat
- 33 g 55%
- Vegetarian
- Pescatarian
- Egg-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 2 tspvegetable oil
- 1 tspcumin
- 1 mediumonion, finely chopped
- 5 gginger, grated
- 5 ggreen chili, minced
- 1 mediumtomato, finely chopped
- ½ tspturmeric
- ¼ tspsalt
- 200 gpaneer, crumbled
- 10 gcilantro, chopped
- 2 tortillaflour tortilla
Steps
- Heat the oil in a pan over medium heat and add the cumin. When it sizzles, add the onion, ginger and chili and cook for 4 minutes.
- Add the tomato, turmeric and salt and cook for 3 to 4 minutes until soft.
- Add the paneer and stir for 2 to 3 minutes until hot. Stir in the cilantro.
- Warm the tortillas, fill with the bhurji and roll up.
What a serving gives you
High in Protein (47% DV), Calcium (52% DV), Phosphorus (42% DV), Zinc (29% DV), Copper (20% DV), Manganese (27% DV), Selenium (55% DV), Vitamin A (30% DV), Vitamin C (22% DV), Vitamin K (24% DV), Thiamin (B1) (29% DV), Riboflavin (B2) (27% DV), Folate (26% DV), Vitamin B12 (70% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 529 kcal | 188 kcal | |
| Protein | 23.6 g | 8.39 g | 47% |
| Carbohydrate | 36 g | 12.8 g | 13% |
| Dietary fiber | 3.86 g | 1.37 g | 14% |
| Total sugars | 8.31 g | 2.95 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥18.4 g | ≥6.54 g | |
| Water | 183 g | 65 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 32.6 g | 11.6 g | 42% |
| Saturated fat | 14.8 g | 5.24 g | 74% |
| Trans fat | ≥0.877 g | ≥0.312 g | |
| Monounsaturated fat | 9.85 g | 3.5 g | |
| Polyunsaturated fat | 3.58 g | 1.27 g | |
| Omega-3 ALA | ≥0.613 g | ≥0.218 g | |
| Omega-3 EPA | 0.008 g | 0.003 g | |
| Omega-3 DHA | 0.003 g | 0.001 g | |
| Cholesterol | 69 mg | 24.5 mg | 23% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 670 mg | 238 mg | 52% |
| Iron | 3.47 mg | 1.23 mg | 19% |
| Magnesium | 55.2 mg | 19.6 mg | 13% |
| Phosphorus | 526 mg | 187 mg | 42% |
| Potassium | 494 mg | 176 mg | 11% |
| Sodium | 1405 mg | 499 mg | 61% |
| Zinc | 3.16 mg | 1.12 mg | 29% |
| Copper | 0.181 mg | 0.064 mg | 20% |
| Manganese | 0.63 mg | 0.224 mg | 27% |
| Selenium | 30.5 mcg | 10.8 mcg | 55% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 269 mcg | 95.5 mcg | 30% |
| Vitamin C | 20.1 mg | 7.15 mg | 22% |
| Vitamin D | 2.7 mcg | 0.959 mcg | 14% |
| Vitamin E | 1.72 mg | 0.609 mg | 11% |
| Vitamin K | 28.8 mcg | 10.2 mcg | 24% |
| Thiamin (B1) | 0.345 mg | 0.122 mg | 29% |
| Riboflavin (B2) | 0.351 mg | 0.125 mg | 27% |
| Niacin (B3) | 2.73 mg | 0.97 mg | 17% |
| Pantothenic acid (B5) | ≥0.789 mg | ≥0.28 mg | ≥16% |
| Vitamin B6 | 0.243 mg | 0.086 mg | 14% |
| Folate | 102 mcg | 36.4 mcg | 26% |
| Vitamin B12 | 1.68 mcg | 0.597 mcg | 70% |
| Choline | 26 mg | 9.25 mg | 5% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.045 g | ≥0.016 g | |
| Threonine | ≥0.102 g | ≥0.036 g | |
| Isoleucine | ≥0.113 g | ≥0.04 g | |
| Leucine | ≥0.213 g | ≥0.076 g | |
| Lysine | ≥0.1 g | ≥0.036 g | |
| Methionine | ≥0.051 g | ≥0.018 g | |
| Cystine | ≥0.064 g | ≥0.023 g | |
| Phenylalanine | ≥0.164 g | ≥0.058 g | |
| Tyrosine | ≥0.097 g | ≥0.034 g | |
| Valine | ≥0.133 g | ≥0.047 g | |
| Arginine | ≥0.18 g | ≥0.064 g | |
| Histidine | ≥0.075 g | ≥0.027 g | |
| Alanine | ≥0.115 g | ≥0.041 g | |
| Aspartic acid | ≥0.266 g | ≥0.094 g | |
| Glutamic acid | ≥1.28 g | ≥0.454 g | |
| Glycine | ≥0.123 g | ≥0.044 g | |
| Proline | ≥0.316 g | ≥0.112 g | |
| Serine | ≥0.159 g | ≥0.056 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |