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Spicy Tofu Scramble (Tofu Bhurji)

"Bhurji" is a term used in Indian cuisine to describe dishes that are made by scrambling or cooking together various ingredients, often with eggs or paneer (Indian cottage cheese) as the primary base. The word "bhurji" is derived from the Hindi verb "bhunna," which means to roast or sauté. Bhurji dishes are characterized by their scrambled or crumbled appearance and are typically highly spiced and flavored. Egg bhurji and paneer bhurji are two of the most well-known variations.


Tofu Bhurji puts a vegan twist on the classic egg bhurji. It's a versatile and protein-rich dish that can be prepared quickly, making it a great option for breakfast, lunch, or dinner. Tofu, a soybean-based protein source, is crumbled and cooked with a variety of aromatic spices and vegetables to create a dish that's both satisfying and delicious.


Tofu offers numerous health benefits. Here are some of the key advantages of incorporating tofu into your diet:

  1. Rich Source of Plant-Based Protein: Tofu is an excellent source of plant-based protein. It is a complete protein, meaning it contains all the essential amino acids your body needs for various functions, including muscle growth and repair.

  2. Low in Saturated Fat: Tofu is low in saturated fat, making it a heart-healthy protein source. Replacing saturated fat with unsaturated fats in your diet can help reduce the risk of heart disease.

  3. Low in Calories: Tofu is relatively low in calories, which makes it a great option for those looking to manage their weight while getting essential nutrients.

  4. Rich in Nutrients: Tofu is a good source of several essential nutrients, including iron, calcium, magnesium, phosphorus, and selenium. Some tofu varieties are also fortified with vitamins and minerals.

  5. Contains Healthy Fats: Tofu contains healthy unsaturated fats, such as polyunsaturated and monounsaturated fats, which can help improve cholesterol levels and reduce the risk of cardiovascular disease.

  6. May Reduce the Risk of Chronic Diseases: Regular consumption of tofu is associated with a reduced risk of chronic diseases like heart disease, certain types of cancer, and osteoporosis. The soy isoflavones in tofu have antioxidant properties that can contribute to these health benefits.

  7. Supports Bone Health: Tofu is a good source of calcium, which is essential for strong bones and teeth. For individuals who do not consume dairy products, tofu can be a valuable calcium source.

  8. May Help Manage Menopausal Symptoms: Some women find that soy-based products like tofu can help alleviate menopausal symptoms like hot flashes and night sweats due to their natural phytoestrogens.

  9. Supports Digestive Health: Tofu contains dietary fiber, which can promote healthy digestion and regular bowel movements.

  10. Versatile and Suitable for Various Diets: Tofu is a versatile ingredient that can be used in a wide range of ethnic dishes, making it suitable for vegetarians, vegans, and those following various dietary preferences or restrictions.

There are different types of tofu, including silken tofu, soft tofu, firm tofu, and extra-firm tofu, each with varying textures and applications. The nutritional content may also vary based on whether it's regular tofu or tofu fortified with additional nutrients. Incorporating tofu into your diet can be a healthy and delicious way to increase your protein intake and enjoy its various health benefits.







Ingredients:

  1. 14 oz (400g) block of High-Protein Tofu (Trader Joes)

  2. 1 cup onions, small diced

  3. 2 cups tomato, small diced

  4. 1 green chili, finely chopped (adjust to your spice preference)

  5. 1 tbsp ginger, grated or minced

  6. 1 tbsp garlic, minced

  7. 1/2 teaspoon cumin seeds

  8. 1/2 teaspoon turmeric powder

  9. 1/2 teaspoon red chili powder (adjust to your spice preference)

  10. 1 teaspoon ground coriander

  11. 1/2 teaspoon garam masala

  12. Salt to taste

  13. 2 tablespoons cooking oil (any neutral cooking oil)

  14. Fresh coriander leaves for garnish (optional)

  15. Lemon wedges for garnish (optional)

Instructions:

  1. Start by pressing the tofu to remove excess water. Place the tofu block between paper towels or clean kitchen towels. Place a heavy object on top, like a cast iron skillet, and let it sit for 15-20 minutes. This will help the tofu release excess moisture.

  2. Once the tofu is pressed, grate using a large sized grater. You can make it as coarse or fine as you prefer. Set it aside.

  3. Heat oil in a large pan or skillet over medium heat. Add cumin seeds and let them sizzle for a few seconds.

  4. Add the chopped onions and sauté until they turn translucent, usually for about 2-3 minutes.

  5. Add the minced garlic, grated ginger, and green chili. Sauté for another 1-2 minutes until the raw aroma disappears.

  6. Add the chopped tomatoes and cook until they become soft and the oil starts to separate, usually for about 4-5 minutes.

  7. Add the turmeric powder, red chili powder, ground coriander, ground cumin, and salt. Mix everything thoroughly.

  8. Add the grated tofu and mix well with the spice mix. Cook for another 5-7 minutes, stirring occasionally.

  9. Cook for an additional 3-4 minutes, allowing the tofu to absorb the flavors and become slightly golden.

  10. Taste and adjust the seasoning as needed. You can add more salt or spices to suit your taste.

  11. Once the tofu is cooked and has a nice texture, remove it from the heat.

  12. Garnish with fresh coriander leaves and serve Tofu Bhurji hot with roti, bread, or as a filling for dosa, parathas, sandwiches or wraps.

Enjoy your Tofu Bhurji as a flavorful and protein-packed meal!






Variation: To make a Tex-Mex Style Tofu scramble replace with the following ingredients:


  1. 14 oz (400g) block of High-Protein Tofu (Trader Joes)

  2. 1 cup onions, small diced

  3. 2 cups tomato, small diced

  4. ½ cup diced bell pepper

  5. 1 Chipotle Chile in adobo sauce + sauce (adjust to your spice preference)

  6. 1 tbsp garlic, minced

  7. 1/2 teaspoon cumin seeds

  8. 1/2 teaspoon smoked paprika

  9. 1/2 teaspoon red chili powder (adjust to your spice preference)

  10. Salt to taste

  11. 2 tablespoons cooking oil (any neutral cooking oil)

  12. Fresh coriander leaves for garnish (optional)

  13. Lime wedges for garnish (optional)

Enjoy your Tofu Scramble as a filling for tacos, burritos and or a Tex-Mex bowl!


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