High Protein Sandwich Filling

Ingredients

• 1 tbsp ghee or oil
• 2 cloves garlic, minced
• 1 tsp cumin seeds
• 1 onion, finely chopped
• A pinch of hing (asafoetida)
• 1 tomato, chopped
• Salt to taste
• 1/2 tsp red chili powder
• 1/4 tsp turmeric powder
• 1/2 tsp pav bhaji masala
• 1 cup boiled broccoli/cauliflower, chopped
• 1/2 cup chopped capsicum
• 100g low-fat paneer or pan-fried chicken, crumbled
• Black pepper and chili flakes to taste
• Chopped coriander for garnish
• Kasuri methi

Method

1. 1 Heat oil in a pan over medium heat. Add minced garlic and cumin seeds. Saute until garlic is fragrant.
2. 2 Add finely chopped onion and saute until it turns brown.
3. 3 Add a pinch of hing, followed by chopped tomatoes. Cook until tomatoes are soft and mashed.
4. 4 Season with salt, red chili powder, turmeric powder, and pav bhaji masala. Mix well.
5. 5 Add boiled broccoli or cauliflower and chopped capsicum. Stir and cook until tender.
6. 6 Add crumbled paneer or pan-fried chicken. Season with black pepper and chili flakes.
7. 7 Sprinkle extra pav bhaji masala for added flavor.
8. 8 Garnish with chopped coriander and serve hot as a sandwich filling or in a roll.
9. 9 Optional: Squeeze lemon for a tangy kick.