Masala Tofu Bhurji
A plant-based, high-protein scramble perfect for breakfast. Crumbled firm tofu is cooked with onions, tomatoes, and classic Indian spices for a savory dish that's ready in minutes and rivals traditional egg or paneer bhurji.
For 4 servings
Prepare the tofu.
Wrap the block of tofu in a clean kitchen towel or paper towels. Place a heavy object on top and let it press for at least 10 minutes to remove excess water. Once pressed, crumble the tofu with your hands into a coarse, scramble-like texture.
TIPPressing the tofu is key to achieving a firm, non-mushy texture in the final dish.Sauté the aromatics.
- Heat oil in a non-stick pan or kadai over medium heat.
- Add the cumin seeds and let them splutter.
- Add the chopped onions and green chilies. Sauté for 3-4 minutes until the onions turn soft and translucent.
- Add the ginger-garlic paste and cook for another minute until the raw smell disappears.
Cook tomatoes and spices.
- Add the chopped tomatoes to the pan.
- Stir in the turmeric powder, red chili powder, coriander powder, and salt.
- Cook for 4-5 minutes, stirring occasionally, until the tomatoes soften and the oil begins to separate from the masala.
Add crumbled tofu.
Add the crumbled tofu to the pan. Mix gently to coat the tofu with the masala. Cook for 5-6 minutes, stirring occasionally, allowing the tofu to absorb the flavors.
TIPDon't over-stir, as this can break down the tofu crumbles too much.Finish and garnish.
Sprinkle the garam masala and black salt over the bhurji. Give it a final mix. Garnish with freshly chopped coriander leaves.
Serve hot.
Serve the masala tofu bhurji hot with toasted whole wheat bread, roti, or pav.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a richer flavor, you can add a tablespoon of cashew cream at the end.
- 2Add finely chopped bell peppers along with the onions for extra crunch and nutrition.
- 3The black salt (kala namak) is crucial for giving the tofu a slightly eggy, savory flavor.
- 4This bhurji can be made ahead and stored in the refrigerator for up to 3 days, making it great for meal prep.
- 5If you don't have firm tofu, use extra-firm. Silken or soft tofu will not work for this recipe.
Adapt it for your goals.
Quick
Use pre-crumbled tofu to save on prep time. You can also use a food processor to chop the onions and tomatoes quickly.
kid friendlyKid friendly
Omit the green chilies and reduce the red chili powder to a pinch to make it mild for children.
high proteinHigh protein
Stir in 1/2 cup of cooked green peas or chickpeas along with the tofu to boost the protein and fiber content.
jainJain
Omit the onion and ginger-garlic paste. Use a pinch of asafoetida (hing) in the hot oil and add grated cabbage or raw banana for texture.
Why this is on our healthy list.
Excellent Source of Plant Protein
Tofu is a complete protein, containing all nine essential amino acids, which is crucial for muscle repair, growth, and overall body function.
Heart-Healthy
Being free of cholesterol and low in saturated fat, this dish supports cardiovascular health. Soy isoflavones in tofu may also help lower bad cholesterol levels.
Rich in Isoflavones
Tofu contains isoflavones, which are plant-based compounds that act as antioxidants and may offer various health benefits, including supporting bone health.
Frequently asked questions
Yes, it is very healthy. Tofu is a great source of plant-based protein, is low in saturated fat, and contains no cholesterol. This dish is packed with protein and nutrients from the vegetables and spices.