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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.
For 4 servings
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.
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.
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.
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.
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.
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.
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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.
This north_indian recipe takes 25 minutes to prepare and yields 4 servings. At 202.84 calories per serving with 11.76g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or dinner.
Add 1/2 cup of finely chopped vegetables like bell peppers (capsicum), green peas, or carrots along with the onions for extra nutrition and crunch.
For a creamier texture, stir in 2 tablespoons of cashew cream or coconut milk at the end of cooking.
Sauté 1 cup of chopped mushrooms after the onions turn translucent and cook until they release their water and brown slightly, then proceed with the recipe.
Substitute garam masala with 1 teaspoon of pav bhaji masala for a different, street-food style flavor profile.
Tofu is a complete protein, containing all nine essential amino acids. This makes Tofu Bhurji a great meal for muscle repair, growth, and overall satiety, keeping you full for longer.
Tofu contains isoflavones, which have been shown to help lower bad (LDL) cholesterol levels. Being naturally cholesterol-free and low in saturated fat, this dish is a heart-healthy choice.
Tofu is a good source of iron, calcium, and manganese. These minerals are vital for energy production, bone health, and metabolic function.
This recipe is naturally vegan and free from lactose, making it an excellent option for individuals with dairy allergies, lactose intolerance, or those following a plant-based diet.
One serving of Tofu Bhurji (approximately 175g) contains around 180-220 calories, depending on the amount and type of oil used. It's a relatively low-calorie, high-protein dish.
Yes, Tofu Bhurji is very healthy. It's an excellent source of plant-based protein, is low in saturated fat, and is cholesterol-free. It also provides essential minerals like iron, calcium, and manganese.
Absolutely! This recipe works perfectly for Paneer Bhurji. Simply substitute the tofu with an equal amount of crumbled paneer (Indian cottage cheese). Note that paneer doesn't need pressing and should be added in the last 2-3 minutes of cooking as it cooks faster.
Wrap the tofu block in several layers of paper towels or a clean kitchen towel. Place it on a plate, put something heavy on top (like a cast-iron skillet, a few books, or cans), and let it press for at least 20-30 minutes.
Yes, this recipe is very versatile. You can add finely chopped bell peppers, green peas, carrots, or corn. Add them along with the onions to ensure they cook through properly.
Store leftover Tofu Bhurji in an airtight container in the refrigerator for up to 4 days. Reheat it in a pan over medium heat or in the microwave until warmed through. You might need to add a splash of water if it seems too dry.