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Soya Veggie Scramble (Paneer Bhurji)
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A picture of Soya Veggie Scramble (Paneer Bhurji).

Soya Veggie Scramble (Paneer Bhurji)

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Soya veggie scramble is a unique style of adding tofu in your diet. Garlic paste adds to its flavor. This bhurji provides good portion of vitamin A and C. It can be served with pranthas or chapattis as a main dish during breakfast and lunch.

Amount of Nutrients and Percent Daily Value (DV) per Serving (105g):

Calories: 84.2kcal (%DV 4.2)
Protein: 5.8g (%DV 11.7)
Fat: 4.2g (%DV 5.4)
Carbohydrates: 7.2g (%DV 2.6)
Dietary fiber: 1.9g (%DV 6.9)
Vitamin A: 93.4mcg (%DV 10.4)
Vitamin C: 12.6mg (%DV 14.0)

Soya veggie scramble is a unique style of adding tofu in your diet. Garlic paste adds to its flavor. This bhurji provides good portion of vitamin A and C. It can be served with pranthas or chapattis as a main dish during breakfast and lunch.

Amount of Nutrients and Percent Daily Value (DV) per Serving (105g):

Calories: 84.2kcal (%DV 4.2)
Protein: 5.8g (%DV 11.7)
Fat: 4.2g (%DV 5.4)
Carbohydrates: 7.2g (%DV 2.6)
Dietary fiber: 1.9g (%DV 6.9)
Vitamin A: 93.4mcg (%DV 10.4)
Vitamin C: 12.6mg (%DV 14.0)

Read more

Soya Veggie Scramble (Paneer Bhurji)

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Soya veggie scramble is a unique style of adding tofu in your diet. Garlic paste adds to its flavor. This bhurji provides good portion of vitamin A and C. It can be served with pranthas or chapattis as a main dish during breakfast and lunch.

Amount of Nutrients and Percent Daily Value (DV) per Serving (105g):

Calories: 84.2kcal (%DV 4.2)
Protein: 5.8g (%DV 11.7)
Fat: 4.2g (%DV 5.4)
Carbohydrates: 7.2g (%DV 2.6)
Dietary fiber: 1.9g (%DV 6.9)
Vitamin A: 93.4mcg (%DV 10.4)
Vitamin C: 12.6mg (%DV 14.0)

Soya veggie scramble is a unique style of adding tofu in your diet. Garlic paste adds to its flavor. This bhurji provides good portion of vitamin A and C. It can be served with pranthas or chapattis as a main dish during breakfast and lunch.

Amount of Nutrients and Percent Daily Value (DV) per Serving (105g):

Calories: 84.2kcal (%DV 4.2)
Protein: 5.8g (%DV 11.7)
Fat: 4.2g (%DV 5.4)
Carbohydrates: 7.2g (%DV 2.6)
Dietary fiber: 1.9g (%DV 6.9)
Vitamin A: 93.4mcg (%DV 10.4)
Vitamin C: 12.6mg (%DV 14.0)

Read more
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Ingredients

20 Minutes
3-4 servings
  • 1/2 cupSoy Paneer (Tofu)
  • 1 tbspOnion (finely chopped)
  • 1 tspGarlic (paste)
  • 1/2 cupTomatoes (chopped)
  • 1/2 cupGreen peas (boiled)
  • 2 tspMustard oil
  • 1/2 tspTurmeric powder
  • 1 tspChilli powder
  • 1/2 tspGaram masala
  • 2 tspSalt
  • 2 tspLemon juice
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Steps

20 Minutes
  1. 1

    Heat the oil in a non-stick skillet; add onions and garlic paste and sauté till they turn light brown in colour.

  2. 2

    Add the tomatoes and 2 tbsp of water and cook on a medium flame for 10 minutes, while stirring continuously.

  3. 3

    Add the turmeric powder, chilli powder, garam masala, and salt and mix well and cook on a medium flame for another 5 minutes while stirring continuously, sprinkle little water to prevent the masala from burning.

  4. 4

    Add green peas, soy paneer and lemon juice, mix well and cook for 5-6 minutes.

  5. 5

    Serve hot garnished with green coriander leaves.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on February 11, 2020 15:26
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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