High Protein Sandwich Filling

A nutritious and flavorful filling for sandwiches or rolls.

Prep Time
10 mins

Cook Time
15 mins

Calories
250-300 kcal

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

Instructions

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