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Spinach Egg Bhurji
Bhurji is the Pakistani scrambled egg — but most versions skip the vegetables. Adding spinach turns this into a complete morning meal: protein, fibre, iron, and folate. Especially good for women with heavy periods, PCOS, or pregnancy nutrition.
Prep
3m
Cook
6m
Serves
1
Level
easy
Why it works
3 eggs deliver 19g of high-quality protein. Spinach adds 4g of fibre and over 100% of the daily folate requirement. Onion and tomato add antioxidants. Pair with one whole-wheat roti and you have a complete breakfast under 400 calories.
Ingredients
- Eggs3 large
- Spinach, chopped1 cup
- Onion, finely chopped1/2 small
- Tomato, chopped1 small
- Green chilli, minced (optional)1
- Cumin seeds1/2 tsp
- Turmeric1/4 tsp
- Red chilli powder1/4 tsp
- Olive or mustard oil1 tsp
- Saltto taste
- Coriander, chopped1 tbsp
Method
- 1
Beat eggs lightly with salt and turmeric. Set aside.
- 2
Heat oil in a non-stick pan. Add cumin seeds, then onion. Sauté 1 minute.
- 3
Add tomato, chilli, red chilli powder. Cook 2 minutes till tomato softens.
- 4
Add spinach. Stir 30 seconds till wilted.
- 5
Pour in beaten eggs. Stir gently for 2–3 minutes until just set — don't overcook.
- 6
Top with coriander. Serve with 1 whole-wheat roti and unsweetened chai.
Nutrition per serving
Calories
280
Protein
22g
Carbs
8g
Fat
17g
Fiber
3g
Chef notes
- →Soft, just-set eggs digest better than dry, hard ones.
- →Methi leaves work brilliantly in place of spinach.
- →For extra protein: stir in 1 tbsp grated paneer at the end.
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