A delicious and healthy vegan scramble made with crumbled tofu, sautéed onions, tomatoes, and aromatic Indian spices. This high-protein dish is a perfect plant-based alternative to paneer or egg bhurji and comes together in under 30 minutes.
Prep10 min
Cook15 min
Servings4
Serving size: 1 cup
203cal
12gprotein
13gcarbs
12g
Ingredients
400 g Extra Firm Tofu (pressed for 20 minutes to remove excess water)
2 tbsp Vegetable Oil (or any neutral oil)
1 tsp Cumin Seeds
1 large Onion (finely chopped)
1 tsp Ginger Paste
1 tsp Garlic Paste
2 medium Green Chili (finely chopped, adjust to taste)
Soft, unleavened whole wheat flatbread, a daily staple in Indian households. Perfect for scooping up curries and dals, this simple, wholesome bread is puffed up on an open flame for that classic, airy texture.
A classic North Indian condiment, 'Aam ka Achar' is made with raw, tangy mangoes, a robust blend of aromatic spices, and pungent mustard oil. This traditional sun-cured pickle is the perfect spicy and sour accompaniment to any meal, from dal-rice to stuffed parathas.
Protein-packed Tofu Bhurji with soft rotis and tangy pickle – a quick, energy-giving homestyle meal!
This north_indian dish is perfect for lunch. With 494.22 calories and 20.19g of protein per serving, it's a nutritious choice for your meal plan.
fat
0.75 tsp
Red Chili Powder
(adjust to taste)
1.5 tsp Coriander Powder
1 tsp Salt (adjust to taste)
0.75 tsp Garam Masala
3 tbsp Coriander Leaves (freshly chopped)
1 tbsp Lemon Juice (fresh, optional)
Instructions
1
Prepare the Tofu: After pressing the tofu block for at least 20 minutes, use your hands or a fork to crumble it into a coarse, uneven texture resembling scrambled eggs. Avoid making it too fine. Set aside.
2
Sauté Aromatics: Heat oil in a non-stick pan or kadai over medium heat. Once the oil is hot, add the cumin seeds and let them splutter for about 30 seconds. Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
3
Cook the Masala Base: Add the ginger paste, garlic paste, and green chilies. Sauté for another minute until the raw aroma disappears. Add the chopped tomatoes and cook for 4-5 minutes, stirring occasionally, until they turn soft and mushy.
4
Add Spices: Add the turmeric powder, red chili powder, and coriander powder to the pan. Mix well and cook for 1-2 minutes until the spices are fragrant and you see oil beginning to separate from the masala.
5
Combine with Tofu: Add the crumbled tofu and salt to the pan. Gently mix everything together, ensuring the tofu is evenly coated with the masala. Cook for 5-6 minutes, stirring occasionally, allowing the tofu to absorb all the flavors.
6
Garnish and Serve: Turn off the heat. Stir in the garam masala, fresh coriander leaves, and optional lemon juice. Give it a final mix and serve hot with roti, paratha, pav (bread rolls), or as a filling for sandwiches and wraps.
213cal
8gprotein
44gcarbs
2gfat
Ingredients
2 cup atta (Use a fine-milled whole wheat flour for best results.)
1 cup lukewarm water (Adjust quantity as needed; dough should be soft and pliable.)
1 tsp ghee (For the dough, plus extra for brushing (optional).)
Instructions
1
Prepare the dough
In a large mixing bowl, combine the atta and 1 tsp of ghee.
Gradually add lukewarm water, a little at a time, mixing with your fingers to form a shaggy dough.
Knead the dough on a clean surface for 8-10 minutes, using the heel of your palm to push and fold until it is smooth, soft, and pliable, but not sticky.
Cover the dough with a damp cloth or a lid and let it rest for at least 20-30 minutes. This step is crucial for relaxing the gluten and ensuring soft rotis.
2
Divide and roll the rotis
After resting, knead the dough for another minute.
Divide the dough into 8 equal-sized portions and roll each into a smooth, crack-free ball.
Take one dough ball, flatten it, and dip it in dry atta for dusting.
On a rolling board, use a rolling pin to roll it into an even circle about 6-7 inches in diameter. Ensure the edges are as thin as the center for proper puffing.
3
Cook the roti
Heat a flat griddle (tawa) over medium-high heat. It's ready when a pinch of flour sprinkled on it sizzles and turns brown in seconds.
Place the rolled roti on the hot tawa. Cook for about 20-30 seconds, until you see small bubbles appear on the surface.
Using tongs, flip the roti. Cook the second side for about 45-60 seconds, until light brown spots appear.
4
Puff the roti
Using tongs, carefully remove the roti from the tawa and place it directly over a medium-high open flame. It should puff up into a ball almost instantly. Flip it once and remove immediately to avoid burning.
Alternatively, if you don't have a gas stove, flip the roti back onto the tawa and gently press the edges with a folded kitchen towel. This traps steam and helps the roti puff up.
Once puffed, immediately remove the roti from the heat.
5
Finish and serve
Brush one side with ghee, if desired, for extra flavor and softness.
Place the finished roti in a casserole dish or a container lined with a clean kitchen towel to keep them soft and warm.
Repeat the process for all remaining dough balls. Serve hot with your favorite dal, curry, or sabzi.
1 kg Raw Mangoes (Use a firm, sour, pickling variety like Ramkela or Rajapuri)
2 cup Mustard Oil (To be heated to smoking point and then cooled completely)
0.75 cup Salt (Use non-iodized or sea salt for best results)
5 tbsp Red Chili Powder (Adjust to your spice preference)
2 tbsp Turmeric Powder
4 tbsp Fennel Seeds (Also known as Saunf)
4 tbsp Split Mustard Seeds (Also known as Rai ki Dal)
2 tbsp Fenugreek Seeds (Also known as Methi Dana)
2 tsp Nigella Seeds (Also known as Kalonji)
1 tsp Asafoetida (Also known as Hing)
Instructions
1
Prepare the Mangoes (Day 1)
Wash the raw mangoes thoroughly. Wipe them completely dry with a clean kitchen towel. It is critical that there is no moisture.
Cut the mangoes into 1-inch cubes, discarding the inner stone but keeping the peel on.
Place the mango pieces in a large, dry glass or ceramic bowl. Add 1/2 cup of the salt and all the turmeric powder.
Mix well to coat every piece. Cover the bowl with a cloth or a loose lid and let it sit at room temperature for 24 hours. The mangoes will release a significant amount of water.
2
Dry the Mangoes (Day 2)
After 24 hours, drain all the water released by the mangoes. You can discard this brine.
Spread the mango pieces in a single layer on a clean cloth or a large tray.
Let them dry under a fan or in a shady, well-ventilated area for 4-5 hours until the surface moisture has evaporated. They should feel dry to the touch but not hard.
3
Prepare the Spice Mix and Oil
While the mangoes are drying, gently dry roast the fennel seeds and fenugreek seeds in a pan on low heat for 1-2 minutes until fragrant. Let them cool completely.
Grind the roasted seeds along with the split mustard seeds into a coarse powder using a spice grinder or mortar and pestle.
In a large, dry mixing bowl, combine this coarsely ground spice mix, red chili powder, nigella seeds, asafoetida, and the remaining 1/4 cup of salt.
In a separate pan, heat the mustard oil until it reaches its smoking point (you'll see faint white fumes). Turn off the heat and let it cool down completely to room temperature. This step is crucial to mellow the oil's raw pungency.
4
Combine and Bottle the Pickle
Add the dried mango pieces to the bowl containing the spice mix. Toss well until each piece is thoroughly coated.
Pour about 1.5 cups of the completely cooled mustard oil over the mango-spice mixture. Mix everything thoroughly with a clean, dry spoon.
Carefully transfer the pickle into a sterilized, completely dry glass or ceramic jar (a 'barnī'). Pack it down gently to remove air pockets.
5
Mature the Pickle (7-10 Days)
Cover the mouth of the jar with a clean piece of muslin cloth and secure it with a string. This allows moisture to escape while keeping dust out.
Place the jar in direct sunlight for 7 to 10 days. Shake the jar gently or stir with a dry spoon once every day to redistribute the oil and spices.
After 3-4 days, the mango pieces will have softened and settled. Pour the remaining 0.5 cup of cooled mustard oil over the top to create a protective layer that submerges the mangoes.
After the sunning period, the mangoes will have softened and absorbed the flavors. The pickle is now ready. Replace the muslin cloth with an airtight lid and store in a cool, dry place. It can last for over a year.
