Tofu Bhurji / Scrambled Tofu

Tofu is rich in protein and contains all nine essential amino acids. It’s also a good source of iron, calcium, and magnesium, which support bone health and metabolism.

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Image of Tofu Bhurji / Scrambled Tofu Recipe
30 Mins
Prep:10 Mins
Cook:20 Mins

1 small bowl

For 4 people

Difficulty

Easy

Taste

Spicy

Health Benefits

Diabetic
Gluten Free
Heart Healthy
High Nutritients
High Protein
Low Calories
Low Carbs
Low Fat
Weight Loss

High in Plant-Based Protein: Ideal for vegetarians and vegans looking to increase their protein intake.

Supports Heart Health: Low in saturated fats and cholesterol-free, contributing to cardiovascular health.

Aids in Weight Management: Low in calories and high in fiber, helping to promote satiety.

Rich in Vitamins and Minerals: Provides a good source of iron and potassium.

Anti-Inflammatory Properties: Turmeric and ginger add anti-inflammatory benefits, great for overall wellness.

Versatile and Digestive Health Friendly: Easy to digest and can be adapted to include a variety of vegetables for increased fiber intake.

150 kcal

in 142g

Protein:

8g

Fats:

10g

Carbs:

9g

Cholesterol:

0mg

Sodium, Na:

300mg

Potassium, K:

200mg

Tofu Bhurji, or Scrambled Tofu, is a nutritious and versatile dish perfect for any meal of the day. Originating from the traditional Indian bhurji made with paneer, this vegan version uses tofu as a fantastic alternative, providing a hearty texture and absorbing the flavors of the spices beautifully. Whether you’re looking for a protein-packed breakfast or a light dinner, Tofu Bhurji delivers on taste and health.

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Allergy Advice

This recipe contains Soy Products. People with such allergies should avoid adding such ingredients or try to replace them with better choices.

Ingredients

4

300 grams Tofu, firm , crumbled

15 ml Olive oil

half piece Onion

half piece Bell Pepper

half teaspoon Turmeric powder

1 teaspoon Cumin seeds

quarter teaspoon Red chili powder

3 grams Salt

15 grams Fresh cilantro

5 grams Ginger, grated

2 pieces Green chili

30 ml Lemon juice

Tips

For a more egg-like texture, add a pinch of black salt (kala namak) for its sulfuric flavor.

Customize the level of heat by adjusting the amount of green chili and red chili powder to suit your taste.

Perfect with a side of whole-wheat toast or stuffed into pita pockets for a satisfying meal.

Directions

Drain the tofu and gently press out excess water. Crumble the tofu into small pieces using a fork.

Heat olive oil in a non-stick skillet over medium heat. Add cumin seeds and let them sizzle for a few seconds. Then, add chopped onions, ginger, and green chili. Sauté until the onions are translucent.

Add the crumbled tofu, turmeric, red chili powder, and salt to the skillet. Mix well to combine. Cook for 10-12 minutes, stirring occasionally until the tofu is golden and the spices are fragrant.

Stir in diced red bell pepper and cook for an additional 5 minutes. Adjust seasoning if necessary.

Remove from heat and drizzle lemon juice over the bhurji. Garnish with fresh chopped cilantro. Serve hot with rotis or as a filling for wraps.

Notes

Individuals with soy allergies should avoid this dish.

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Know more about Tofu Bhurji / Scrambled Tofu

A typical serving 1 small bowl of Tofu Bhurji / Scrambled Tofu (142 grams) contains approximately 150 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Tofu Bhurji / Scrambled Tofu depends on the ingredients and preparation method. On average, one serving 1 small bowl (142 grams) of Tofu Bhurji / Scrambled Tofu contains approximately 10 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Tofu Bhurji / Scrambled Tofu? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Tofu Bhurji / Scrambled Tofu depends on the recipe and serving size. On average, 1 small bowl of Tofu Bhurji / Scrambled Tofu (about 142 grams) contains approximately 8 grams of protein. If you're customizing your Tofu Bhurji / Scrambled Tofu, consider adding ingredients with higher protein content.

The amount of sugar in an Tofu Bhurji / Scrambled Tofu varies depending on the recipe and serving size. On average, 1 small bowl (about 142 grams) contains about 3 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Tofu Bhurji / Scrambled Tofu depends on the serving size and the recipe used. On average, 1 small bowl (about 142 grams) contains about 9 grams of carbohydrates.

Tofu Bhurji / Scrambled Tofu contains approximately 2 grams of fiber in 1 small bowl (about 142 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Tofu Bhurji / Scrambled Tofu is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Tofu Bhurji / Scrambled Tofu with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Tofu Bhurji / Scrambled Tofu that’s perfect for any occasion!

Making a Tofu Bhurji / Scrambled Tofu typically takes around 30 Mins.

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