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Washing
Wash and chop the tomatoes.
Paneer Pattani Bhurji
Paneer Pattani Bhurji has 186.8 calories per serving (1 Small Cup) — that's 160.2 calories per 100g. It provides 9.6g protein, 10.3g carbs, and 11.9g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paneer Pattani Bhurji in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories186.8 kcal
- Carbs10.3 g (41.3 kcal)
- Protein9.6 g (38.6 kcal)
- Fats11.9 g (107.0 kcal)
Nutrition Label
Paneer Pattani Bhurji
- Serving Size1 Small Cup (100 g)
- Calories186.8 kcal
- Carbs10.3 g
- Fiber2.0 g
- Sugar6.3 g
- Protein9.6 g
- Fat11.9 g
- Saturated fat4.9 g
- Mono unsaturated fat4.0 g
- Poly unsaturated fat2.1 g
- Cholesterol0.0 mg
- Sodium349.4 mg
Nutrition per 100g
- Calories160.2 kcal
- Carbs8.8 g
- Fiber1.8 g
- Sugar5.4 g
- Protein8.3 g
- Fat10.2 g
- Cholesterol0.0 mg
- Sodium299.6 mg
1 serving = 116.6g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Peas fresh
50 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Garlic small clove
5 Grams
Ginger fresh
2.5 Grams
Onion small
100 Grams
Asafoetida
2.5 Grams
Cumin seeds
5 Grams
Turmeric powder
5 Grams
Paneer
250 Grams
Rice bran oil
2 Table Spoon
Salt
5 Grams
Garam masala powder
5 Grams
Instructions
1
2
Boiling
Boil the peas for 5- 10 minutes, till they turn tender drain the water and keep them aside.
3
Grate the paneer
Crumble the paneer and set it aside. Also crush the green chili, ginger, and garlic using mortar and pestle and set it aside.
4
Cook
Heat oil in a pan on medium flame. Then add the cumin seeds, let them splutter, add asafoetida and stir well. Add the chopped onion, along with crushed green chilies, ginger, and garlic, and stir. Cook for 5 minutes until light browned. Add chopped tomatoes and let them cook for 3-5 minutes, add coriander powder, red chili powder,garam masala powder, turmeric powder, and cook for 30 seconds. Add crumbled paneer and boiled peas and cook everything for 2 -3 minutes.
5
Serve hot
Squeeze half a lemon and serve with rotis.
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Paneer Pattani Bhurji | Paneer kanda bhurji | Paneer onion bhurji | paneer pyaaz bhurji |
|---|---|---|---|---|
| Calories | 186.8 kcal | 217.1 kcal | 217.1 kcal | 217.1 kcal |
| Carbs | 10.3 g | 11.2 g | 11.2 g | 11.2 g |
| Protein | 9.6 g | 10.9 g | 10.9 g | 10.9 g |
| Fat | 11.9 g | 14.3 g | 14.3 g | 14.3 g |
| Fiber | 2 g | 2.1 g | 2.1 g | 2.1 g |
| Sugar | 6.3 g | 7.4 g | 7.4 g | 7.4 g |
| Sodium | 349.4 mg | 216 mg | 216 mg | 216 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 186.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 9.6g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (4.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (9.6g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~116.6g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~116.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~116.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~116.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Paneer Pattani Bhurji stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (373.6-560.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Paneer Pattani Bhurji contains 186.8 kcal (9.6g protein, 10.3g carbs, 11.9g fat). That's 160.2 kcal per 100g. You can track exact portions in the Hint app.
At just 186.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paneer Pattani Bhurji has 9.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Paneer Pattani Bhurji is light enough for dinner at 186.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paneer Pattani Bhurji is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
