Tofu Bhurji Recipe: Spicy Scrambled Tofu
Tofu Bhurji, a delightful and protein-packed dish from North India, serves as a flavorful and healthy breakfast or meal option. This spicy scrambled tofu is not only vegan but also rich in flavors, making it a fantastic alternative to traditional egg bhurji. With the perfect blend of spices and colorful vegetables, this dish is sure to please your palate while keeping your diet in check. Let’s dive into this easy-to-follow recipe, which yields enough for four servings, perfect for sharing with family or friends.
Ingredients
| Ingredient | Quantity |
|---|---|
| Tofu (crumbled) | 300 grams |
| Onion (chopped) | 1 medium |
| Red Bell Pepper (Capsicum) | 1 medium |
| Tomato (chopped) | 1 medium |
| Green Chilli (chopped) | 1 |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Red Chilli Powder | 2 teaspoons |
| Black Pepper Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Coriander Leaves (Dhania) | 4 sprigs, chopped |
| Salt | to taste |
| Sunflower Oil | for cooking |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Protein | 12 grams |
| Carbohydrates | 9 grams |
| Dietary Fiber | 3 grams |
| Fat | 12 grams |
| Saturated Fat | 1.5 grams |
| Sodium | 240 mg |
Note: Nutritional values are approximate and can vary based on specific ingredients and brands used.
Preparation Time
| Time | Duration |
|---|---|
| Preparation Time | 10 minutes |
| Cooking Time | 30 minutes |
| Total Time | 40 minutes |
Instructions
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Prepare the Tofu: Start by crumbling the tofu into small pieces and set it aside. This will help it absorb the flavors during cooking.
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Sauté the Vegetables: In a heavy-bottomed pan, heat about a tablespoon of sunflower oil over medium heat. Once the oil is hot, add the cumin seeds and allow them to sizzle for a few seconds, releasing their aromatic flavors.
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Add Aromatics: Toss in the chopped onion and red bell pepper (capsicum), followed by the chopped green chilli. Sauté the mixture on low to medium heat until the onions and capsicum soften and become tender, usually taking about 5-7 minutes.
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Incorporate the Tomatoes and Spices: Once the vegetables are ready, add the chopped tomato along with the turmeric powder and red chilli powder. Stir well to combine all the ingredients, allowing the tomatoes to cook down for a few minutes until they become soft and mushy.
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Combine Tofu and Season: Gently stir in the crumbled tofu, mixing everything thoroughly. Add salt to taste and continue cooking for another 5-10 minutes, allowing the flavors to meld together. Taste and adjust salt and spice levels according to your preference.
-
Garnish and Serve: Remove the pan from the heat and sprinkle chopped coriander leaves on top for a fresh, aromatic touch.
Tofu Bhurji is best served hot alongside toasted bread or Indian flatbreads like phulka. Pair it with your choice of dal, such as Panchmel Dal or Palak Dal, to create a wholesome meal that everyone will enjoy.
Tips for Best Results
- Choose Firm Tofu: Using firm tofu yields the best texture and prevents it from turning mushy when cooked.
- Customize Your Vegetables: Feel free to add other vegetables such as spinach, peas, or mushrooms for added nutrition and flavor.
- Adjust Spice Levels: If you prefer milder flavors, reduce the amount of green chilli and red chilli powder, or leave them out altogether.
This Tofu Bhurji recipe not only satisfies your cravings for a spicy, savory breakfast but also delivers essential nutrients, making it a must-try for anyone seeking to embrace a healthy, vegan lifestyle. Enjoy this delightful dish as part of your morning routine or as a satisfying meal at any time of the day!
