Vegan Tofu Bhurji
A quick and protein-packed vegan scramble made with crumbled tofu, sautéed onions, tomatoes, and spinach. This North Indian classic is seasoned with aromatic spices and is perfect for a healthy breakfast or a light lunch.
For 2 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Press the tofu block for 10-15 minutes to remove excess water.
- b.Crumble the pressed tofu with your hands into small, uneven pieces.
- c.Finely chop the onion, tomato, green chili, and fresh spinach.
TIPPressing the tofu is key to achieving a firm, crumbly texture instead of a mushy one. - 2
Step 2
- a.Heat oil in a non-stick pan or kadai over medium heat.
- b.Add the cumin seeds and let them splutter for about 30 seconds.
- c.Add the chopped onion and sauté for 2-3 minutes until translucent.
- d.Stir in the ginger-garlic paste and green chili, and cook for another minute until the raw smell disappears.
- 3
Step 3
- a.Add the chopped tomatoes to the pan.
- b.Add the turmeric powder, red chili powder, coriander powder, and salt.
- c.Mix well and cook for 4-5 minutes, stirring occasionally, until the tomatoes turn soft and mushy.
TIPMash the tomatoes with your spatula as they cook to create a smooth base for the bhurji. - 4
Step 4
- a.Add the crumbled tofu to the pan and mix gently to coat it with the masala.
- b.Add the chopped spinach and cook for 3-4 minutes, until the spinach wilts and the tofu is heated through.
- c.Sprinkle the garam masala over the top and give it a final mix.
- 5
Step 5
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use extra-firm tofu for the best crumbly texture. Silken or soft tofu will not work for this recipe.
- 2For a richer flavor, you can add a tablespoon of nutritional yeast along with the spices.
- 3Feel free to add other vegetables like bell peppers or green peas along with the onions.
- 4Store leftovers in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Jain
Omit the onion and ginger-garlic paste. You can add a pinch of asafoetida (hing) to the oil for flavor.
high proteinHigh protein
Add 1/4 cup of cooked green peas or chickpeas along with the tofu to boost the protein content.
kid friendlyKid friendly
Skip the green chili and reduce the red chili powder to a pinch to make it mild for children.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu provides a complete protein, containing all nine essential amino acids, which is crucial for muscle repair and overall body function.
Rich in Fiber
The addition of spinach, onions, and tomatoes significantly increases the fiber content, which aids digestion and promotes gut health.
Packed with Vitamins and Minerals
This dish is a good source of iron from spinach, lycopene from tomatoes, and isoflavones from tofu, which have various health benefits.
Frequently asked questions
Yes, it is a very healthy dish. It's rich in plant-based protein from tofu, packed with vitamins and fiber from spinach, onions, and tomatoes, and is relatively low in fat.