High-Protein Soya Keema and Paneer Bhurji with Foxtail Millet
High-Protein Soya Keema and Paneer Bhurji with Foxtail Millet — a fitness-focused recipe with full nutritional breakdown.
The Preparation
Step 1
Cook the foxtail millet in 1.5 cups of salted water until soft and fluffy. Drain excess water and set aside.
Step 2
Boil soya chunks until soft, squeeze out water thoroughly, and pulse in a blender for 2 seconds to get a 'keema' or minced texture.
Step 3
In a non-stick pan, heat ghee and add cumin seeds. Once they splutter, add chopped onions and sauté until golden brown.
Step 4
Add ginger-garlic paste and green chili; sauté for 2 minutes until the raw smell disappears.
Step 5
Pour in the tomato puree, turmeric, red chili powder, and coriander powder. Cook until the oil begins to separate from the masala.
Step 6
Reduce heat and stir in the whisked curd continuously to prevent curdling. Cook for 2-3 minutes.
Step 7
Add the minced soya chunks and crumbled paneer. Mix well to coat with the masala. Add half a cup of water if the mixture is too dry.
Step 8
Cover and simmer for 5-7 minutes. Finish by stirring in garam masala, crushed kasuri methi, and salt.
Step 9
Garnish with fresh coriander and serve the high-protein keema alongside the warm foxtail millet.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 485 kcal |
| Protein | 36g |
| Carbs | 42g |
| Fat | 16g |
| Fiber | 9g |
| Sugar | 6g |
| Sodium | 650mg |
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