Tofu Bhurji
A high-protein, vegan take on scrambled eggs. Crumbled firm tofu is sautéed with onions, tomatoes, and spices for a hearty and flavorful dish. Perfect for a satisfying breakfast or a light main course, ready in under 30 minutes.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Wrap the tofu blocks in a clean kitchen towel or paper towels.
- b.Place a heavy object on top and press for 15 minutes to remove excess water.
- c.Unwrap and crumble the tofu with your fingers into coarse, uneven pieces.
- d.While the tofu is pressing, finely chop the onions, tomatoes, bell pepper, and green chilies. Grate the ginger and mince the garlic.
TIPPressing the tofu is key to a good, non-mushy texture and helps it absorb the spices better. - 2
Step 2
- a.Heat oil in a large non-stick pan or kadai over medium heat.
- b.Add the cumin seeds and let them sizzle for about 30 seconds.
- c.Add the chopped onion and sauté for 4-5 minutes until soft and translucent.
- d.Stir in the grated ginger, minced garlic, and green chili. Cook for another minute until fragrant.
TIPUse a non-stick pan as the amount of oil is low. If ingredients start to stick, add a tablespoon of water. - 3
Step 3
- a.Add the chopped tomatoes and bell pepper to the pan.
- b.Cook for 5-6 minutes, stirring occasionally, until the tomatoes break down and become soft.
- c.Add the turmeric powder, red chili powder, and salt. Mix well and cook for one minute.
- 4
Step 4
- a.Add the crumbled tofu to the pan.
- b.Gently mix everything together, ensuring the tofu is well-coated with the masala.
- c.Cook for 4-5 minutes, stirring gently, until the tofu is heated through.
- 5
Step 5
TIPFor a more 'eggy' flavor, you can add a pinch of black salt (kala namak) along with the garam masala.
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 texture. Softer varieties will become mushy when crumbled and cooked.
- 2Don't crumble the tofu too finely. Leaving some larger chunks provides a more satisfying, varied texture.
- 3Tofu bhurji is excellent for meal prep. Store it in an airtight container in the refrigerator for up to 4 days.
- 4For a creamier texture, you can add 2 tablespoons of unsweetened plant-based milk at the end of cooking.
Adapt it for your goals.
Jain
Omit the onion, garlic, and ginger. You can add a pinch of asafoetida (hing) to the oil with the cumin seeds for flavor.
kid friendlyKid friendly
Skip the green chilies and red chili powder to make it non-spicy. You can add some sweet corn or green peas for extra color and sweetness.
high proteinHigh protein
Add 1/2 cup of cooked green peas or chickpeas along with the tofu to boost the protein and fiber content.
quickQuick
Use pre-pressed tofu to save time. You can also use a food processor to quickly chop the vegetables.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu is a complete protein, containing all nine essential amino acids, which is crucial for muscle repair, growth, and overall body function.
Supports Heart Health
Tofu is low in saturated fat and contains isoflavones, which may help lower bad cholesterol levels. This recipe uses minimal oil, further supporting cardiovascular health.
Rich in Vitamins and Minerals
This dish is packed with vegetables like tomatoes, onions, and bell peppers, providing essential vitamins like C and A, as well as dietary fiber for good digestion.
Good for Bone Health
Tofu is a good source of calcium and manganese, both of which are important for maintaining strong and healthy bones.
Frequently asked questions
Yes, Tofu Bhurji is very healthy. It's high in plant-based protein, low in saturated fat, and packed with vitamins and fiber from the vegetables. Using minimal oil makes it a great choice for a balanced meal.