Description
Spicy, crumbly bhurji wrapped in crisp lettuce leaves is one of the easiest ways to get a satisfying, high-protein meal without heavy rotis or bread. These tofu bhurji lettuce wraps (or paneer bhurji lettuce wraps) are quick, flavourful, and perfect for lunch, dinner, or a light snack.
Ingredients
Scale
Base
- 150 g firm tofu, drained and crumbled (or 100 g paneer, grated/crumbled)
- 2–3 large lettuce leaves (romaine, iceberg, or butter lettuce)
Bhurji mix
- 1 tsp oil (or 1/2 tsp if using a non-stick pan)
- 1 small onion, finely chopped
- 1 small tomato, chopped
- 1/2 capsicum (bell pepper), finely chopped (optional but adds crunch)
- 1 green chilli, chopped (optional)
- 1/2 tsp ginger-garlic paste (or grated ginger + garlic)
Spices
- 1/4 tsp turmeric
- 1/2 tsp cumin powder
- 1/2 tsp coriander powder
- 1/4–1/2 tsp red chilli powder (to taste)
- Salt to taste
- 1 tsp lemon juice
- Fresh coriander to finish
Optional: 1 tbsp thick curd or hung yoghurt as a topping (cooling and creamy)
Instructions
- Prep the lettuce: Wash and show-dry the leaves. Keep them chilled for extra crunch.
- Sauté the base: Heat oil in a pan. Add onion and sauté 2–3 minutes until soft. Add ginger-garlic and chilli; cook 30 seconds.
- Cook the veggies: Add tomato and capsicum. Cook until tomato turns slightly mushy.
- Add spices: Mix in turmeric, cumin, coriander, chilli powder, and salt. Cook 30 seconds so the spices bloom.
- Add tofu/paneer: Add crumbled tofu (or paneer). Stir and cook 3–4 minutes until the bhurji looks evenly coated and slightly dry.
- Finish: Turn off heat. Add lemon juice and coriander.
- Assemble: Spoon bhurji into lettuce leaves, fold like a wrap, and eat immediately.
Notes
- Use firm tofu and press it for 5 minutes to avoid watery bhurji.
- If using paneer, keep the flame low to prevent drying.
- You can add mushrooms or grated carrot (cook them with the capsicum).
Nutrition
- Serving Size: 1
- Calories: 275Kcal
- Fat: 16g
- Carbohydrates: 16g
- Fiber: 4g
- Protein: 20g
