Tofu Bhurji (Indian Vegan Tofu Scramble)

Here is a tofu bhurji recipe, which loosely translates to an Indian tofu scramble that is vegan-friendly, high in protein, gluten-free and healthy.

If you are specifically following a plant-based diet or wondering how to make tofu tasty, this can be a substitute for the paneer bhurji which is a popular North Indian dish.

Or you could use this recipe as a substitute for egg bhuji or scrambled eggs in the morning as it goes well with toast and it will certainly spice up your mornings.

You can use the same ingredients but literally just scramble a block of tofu rather than the paneer or eggs and it will taste similar with the right seasoning.

Next time you complain that tofu is too bland, try this recipe because it has so much flavour.

This tofu bhruji can certainly spice up your morning but it is more of mains dish because it is best consumed with a flatbread, naan or sandwich.

How to make Tofu Bhurji?

1) Main ingrdients

Organic tofu: High in plant-protein, this is the replacement for paneer or eggs, which you can simply mash with a fork. Ensure the tofu is pressed and drained to remove the moisture.

Spices:

  • Turmeric Powder
  • Red Chilli Powder
  • Cumin Powder
  • Garam Masala

Red Bell Pepper: Healthy and adds flavour the the dish.

Cilantro: The more you use, the better, because it helps enhance the flavour.

Lemon juice: If I will prep this recipe for the week-ahead, lemon juice helps keep it tasty when you reheat it and it is a fantastic preservative.

2) Method

  1. Drain and press the tofu to remove moisture.
  2. In a mixing bowl, use a fork or your hands to scramble the tofu into smaller pieces.
  3. Pre-heat your saucepan and set on medium-high heat.
  4. Add the coconut oil, followed by the onion and garlic. 
  5. After 3 minutes, add the red bell pepper and continue to cook for 5 minutes.
  6. Add the spices: turmeric powder, red chilli powder, cumin powder and garam masala. Stir to combine.
  7. Add the scrambled tofu to the pan and stir again.
  8. Continue to cook for 8-10 minutes by covering the pan and reduce the heat.
  9. Remove cover and give it a final stir.
  10. Add the squeezed lemon juice and cilantro/coriander.

3) Meal prep notes

How long to store in refrigerator: Providing the ingredients are fresh, you can refrigerate this up to 3-4 days which is perfect to meal prep for the week ahead. Personally, I have tried this on the fifth day and it was fine but I would rather be on the safe side and advise four days maximum.

How long to store in freezer: You can also freeze the tofu bhurji up to 2-3 months.

How to reheat: Reheat in the microwave for 2-3 minutes or reheat in a saucepan for 5 minutes. It tastes great when reheated because the tofu has had time to soak up the spices and flavours.

Is Tofu Bhurji a breakfast recipe?

Although it looks and sounds like a breakfast recipe, you can realistically eat this at any time of the day whether it is for breakfast, brunch, lunch, or dinner.

Similar to the tofu fried rice recipe, it can just be a mains dish.

Although it looks and sounds like a breakfast recipe, you can realistically eat this at any time of the day whether it is for breakfast, brunch, lunch, or dinner.

In my opinion, this tofu bhurji would also be a good side dish to go with other recipes or buffet style dinners.

In my opinion, this tofu bhurji would also be a good side dish to go with other recipes or buffet style dinners.

It also goes well with a flatbread or naan because the spices can be overwhelming if you are just eating the tofu scramble alone.

Tofu Bhurji Calories

According the ingredients which I have used, one portion of the tofu bhurji was 158 calories (kcal) and this recipe makes four portions. That is very low but once you eat it with a flatbread, naan or toast, it should reach just under 400 calories which makes this recipe macro-friendly. It is also high in protein because is beneficial if you are looking to increase your plant-protein intake on non-meat diets.

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Bowl of tofu bhurji

Tofu Bhurji Recipe


  • Author: Mani
  • Prep Time: 10 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 30 Minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

Here is a tofu bhurji recipe, which loosely translates to an Indian tofu scramble that is vegan-friendly, high in protein, gluten-free and healthy. If you are specifically following a plant-based diet or wondering how to make tofu tasty, this can be a substitute for the paneer bhurji which is a popular North Indian dish. Or you could use this recipe as a substitute for egg bhuji or scrambled eggs in the morning as it goes well with toast and it will certainly spice up your mornings. You can use the same ingredients but literally just scramble a block of tofu rather than the paneer or eggs and it will taste similar with the right seasoning. Next time you complain that tofu is too bland, try this recipe because it has so much flavour. This tofu bhruji can certainly spice up your morning but it is more of mains dish because it is best consumed with a flatbread, naan or sandwich.


Scale

Ingredients

  • 400g Organic Tofu (pressed, drained and scrambled)
  • 1 Red Bell Pepper (finely, sliced)
  • 1 Onion (finely chopped)
  • 2 Garlic Cloves (crushed)
  • 1 tsp Turmeric Powder
  • 1 tsp Red Chilli Powder
  • 1 tsp Cumin Powder
  • 1 tsp Garam Masala
  • 1 Lemon (juice)
  • 1 tbsp Coconut Oil
  • Chopped Cilantro / Coriander

Instructions

  1. Drain and press the tofu to remove moisture.
  2. In a mixing bowl, use a fork or your hands to scramble the tofu into smaller pieces.
  3. Pre-heat your saucepan and set on medium-high heat.
  4. Add the coconut oil, followed by the onion and garlic. 
  5. After 3 minutes, add the red bell pepper and continue to cook for 5 minutes.
  6. Add the spices: turmeric powder, red chilli powder, cumin powder and garam masala. Stir to combine.
  7. Add the scrambled tofu to the pan and stir again.
  8. Continue to cook for 8-10 minutes by covering the pan and reduce the heat.
  9. Remove cover and give it a final stir.
  10. Add the squeezed lemon juice and cilantro/coriander.

Notes

  • For meal prep purposes, refrigerate up to 3-4 days. Reheat for 1 minute in the microwave.
  • If you feel it is getting too dry whilst cooking then add half a cup of water.
  • Tastes best when consumed with toast or flatbread.
  • Category: Mains
  • Method: One-Pot
  • Cuisine: Indian

Nutrition

  • Serving Size: 1
  • Calories: 158
  • Sugar: 4.2 g
  • Sodium: 11.4 mg
  • Fat: 8.3 g
  • Saturated Fat: 2.2 g
  • Carbohydrates: 7.7 g
  • Fiber: 1.7 g
  • Protein: 13.5 g

Keywords: Indian Vegan Tofu Scramble, Tofu Bhurji, Indian Tofu Scramble, Tofu Scramble, Tofu Bhurji Recipe

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