Egg bhurji on multigrain toast
Ten-minute scrambled eggs with onion, tomato and chilli on two slices of toast, 19 g protein.
- Time
- 15 min (5 prep + 10 cook)
- Makes
- 1 serving
- Level
- Easy
- Gear
- Pan, Tawa
Per serving
2 slices with bhurji (220 g)
- Calories
- 350kcal
- Protein
- 19g
- Carbs
- 33g
- Fibre
- 6g
- Fat
- 17g
- Sugar
- 5g
Two eggs scrambled with onion, tomato, green chilli and a pinch of turmeric and pav bhaji masala, piled on toasted multigrain bread. Eggs give complete protein and the bread adds fibre, so the plate stays filling without butter or cheese. A quick breakfast or a post-gym meal.
- High protein
- Under 15 min
- No added sugar
- Breakfast
- Post-workout
Contains egg, gluten.
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Ingredients
Method
- 1
Heat the oil in a pan on medium. Cook the onion 2 to 3 minutes until translucent, then add the chilli and capsicum for 1 minute.
- 2
Add tomato, turmeric, pav bhaji masala and salt. Cook 2 minutes until the tomato softens.
- 3
Beat the eggs with a pinch of salt and pour in. Leave 20 seconds, then stir and scrape gently on low until just set and still moist, about 2 minutes. Switch off.
- 4
Toast the bread on a dry tawa on medium, 1 minute a side, until crisp. Top with the bhurji and coriander.
Tips
- Take the eggs off the heat a little early; they finish cooking in the pan.
- Add a third egg white for 4 g more protein and almost no extra fat.
Swaps
- No multigrain bread? Use 2 phulkas and roll it into a wrap.
Storage
Eat fresh. Bhurji keeps 1 day in the fridge but goes rubbery when reheated.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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