Tofu Scramble Recipe: A High-Protein, Flavorful Fusion Breakfast
Description:
This mildly spiced Indian-style scrambled tofu offers a delectable alternative to traditional scrambled eggs. Perfect for pairing with roti or rice, or even as a filling for sandwiches and wraps, this dish is not only easy to prepare but also kid-friendly. Packed with proteins and aromatic spices, it’s a vibrant, nutritious, and satisfying breakfast that adds a fusion twist to your morning meals. The fresh, earthy flavors combined with the boldness of garam masala make this tofu scramble an exciting, yet simple, option for the whole family.
Cuisine: Fusion
Course: World Breakfast
Diet: High-Protein Vegetarian
Ingredients for Tofu Scramble
| Ingredient | Quantity |
|---|---|
| Tofu (extra firm, crumbled) | 200 grams |
| Onion (finely chopped) | 1 |
| Garlic (finely chopped) | 3 cloves |
| Tomato (finely chopped) | 1 |
| Green Chillies (finely chopped) | 2 |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Cumin powder (Jeera) | 1/2 teaspoon |
| Garam masala powder | 1 teaspoon |
| Extra Virgin Olive Oil | 1 tablespoon |
| Parsley leaves (finely chopped) | 1 |
| Salt and Pepper | To taste |
Nutritional Information
| Nutrient | Per Serving (approx.) |
|---|---|
| Calories | 180 kcal |
| Protein | 15g |
| Fat | 12g |
| Carbohydrates | 10g |
| Fiber | 3g |
| Sodium | 300mg |
Preparation & Cooking Time
| Activity | Time |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Total Time | 25 minutes |
Instructions for Tofu Scramble
-
Heat the Olive Oil: Begin by heating 1 tablespoon of extra virgin olive oil in a heavy-bottomed pan over medium heat.
-
Saute the Aromatics: Add 3 finely chopped cloves of garlic and 1 finely chopped onion to the pan. Sauté for about 4-5 minutes, or until the onions turn soft and slightly caramelized.
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Cook the Tomatoes and Green Chillies: Once the onions are done, add 1 finely chopped tomato and 2 finely chopped green chillies. Stir the mixture well and cook for another 3-4 minutes until the tomatoes soften.
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Add Spices: Stir in 1/2 teaspoon of turmeric powder, 1/2 teaspoon of cumin powder, and 1 teaspoon of garam masala powder. Sauté the spices for 1-2 minutes to release their aromatic flavors, stirring constantly to avoid burning.
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Combine with Crumbled Tofu: Next, add the crumbled tofu (200 grams) into the pan. Season with salt and pepper to taste. Mix everything thoroughly, ensuring the tofu is well-coated with the spices and other ingredients.
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Simmer: Cover the pan with a lid and let the tofu scramble cook for another minute on low heat. This allows the flavors to meld together beautifully.
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Finish with Fresh Parsley: Once the tofu scramble is cooked, turn off the heat and stir in finely chopped parsley leaves for a fresh burst of flavor.
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Serve and Enjoy: Serve your tofu scramble hot with toasted bread, roti, or alongside a refreshing glass of muskmelon juice for a perfect high-protein breakfast to kickstart your day!
This Tofu Scramble Recipe offers a delicious fusion twist on a classic scrambled egg dish. The addition of Indian spices brings a rich depth of flavor to the tofu, making it a perfect addition to your vegetarian breakfast repertoire. Whether you enjoy it as a light meal with bread or packed into a sandwich or wrap, this tofu scramble is versatile and can be adapted to suit any taste preference. Enjoy the goodness of plant-based protein with every bite!
