High-Protein Tofu Bhurjee Wrap Recipe

A delicious, protein-packed meal perfect for busy days!

Tofus is something you can keep at home to make quickly on busy days. This is like making paneer Bhurjee but with tofu. 

Note : to add more volume you can add some spinach and/ or mushrooms as both are near zero calories. 

Ingredients:

• Tofu (extra firm): 125g, crumbled
• Whole wheat roti: 1 (30g)
• Onion: 1 small, chopped
• Tomato: 1 small, chopped
• Spinach: 1/2 cup, chopped
• Green chilies: 1, chopped
• Spices:
  • 1/2 tsp turmeric
  • 1/2 tsp cumin powder
  • 1/2 tsp paprika
  • Salt to taste
• Oil: 1 tsp

Instructions:

1. Heat 1 tsp oil in a non-stick pan.
2. Add chopped onion, green chilies, and spinach. Sauté for 3-4 minutes until softened.
3. Add chopped tomato and spices (turmeric, cumin powder, paprika, salt). Cook for 2 minutes until the tomato softens.
4. Crumble the tofu and add it to the pan. Mix well and cook for 3-4 minutes until heated through. You can keep it slightly wet / semi gravy too for a more moist roll. 
5. Place the tofu bhurjee mixture on the roti, roll it tightly into a wrap, and enjoy!

Nutrition (Approx):

• Calories: ~315
• Protein: ~20g
• Carbs: ~27g
• Fat: ~11g

This ensures you hit 20g protein without compromising on taste or simplicity! Perfect for a high-protein, balanced meal.