Looking for a quick, healthy, and high-protein vegetarian recipe? Tofu Bhurji is the perfect solution! In less than 15 minutes, you can prepare this flavorful dish that is packed with protein and full of spices. It’s a great breakfast, lunch, or dinner option that’s both satisfying and nutritious.
If you’re into healthy, protein-packed meals, check out our Top 7 Low-Calorie Indian Dinner Recipes for more wholesome options.
🍽️ Ingredients:
- 200g firm tofu (crumble it with your hands or fork)
- 1 medium onion, finely chopped
- 1 medium tomato, finely chopped
- 1–2 green chilies, finely chopped (adjust spice level as needed)
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1 tsp garam masala powder
- 1/2 tsp red chili powder
- Salt (to taste)
- Black pepper (to taste)
- Fresh coriander leaves (for garnishing)
- 1 tbsp olive oil (or cooking oil of your choice)
🥄 Instructions:
- Prepare the Tofu:
- Crumble the tofu into small pieces using your hands or a fork. The texture should resemble scrambled eggs, but with a firmer consistency.
- If you want a smoother consistency, you can lightly press the tofu to remove excess water before crumbling.
- Heat the Oil:
- In a pan, heat the olive oil over medium heat. Once the oil is hot, add the cumin seeds and let them sizzle for about 30 seconds.
- Sauté the Vegetables:
- Add the chopped onion and sauté until golden brown, about 4–5 minutes.
- Next, add the chopped tomato and green chilies. Cook until the tomatoes soften and become mushy, about 3–4 minutes.
- Spices Time:
- Add the turmeric powder, garam masala, red chili powder, salt, and black pepper. Stir well to coat the vegetables with the spices.
- Add Crumbled Tofu:
- Add the crumbled tofu to the pan and mix thoroughly. Cook for about 5–7 minutes, stirring occasionally, until the tofu is well combined with the spices and vegetables.
- If needed, you can add a little water to keep the mixture moist, but be careful not to make it too watery.
- Garnish and Serve:
- Once the tofu bhurji is cooked, garnish it with fresh coriander leaves for a burst of color and flavor.
- Serve hot with roti, paratha, or as a filling in a sandwich or wrap.
💡 Why It’s Healthy:
- Tofu is an excellent source of plant-based protein, making it a great option for vegetarians and vegans looking to boost their protein intake.
- It is also low in calories while being high in essential nutrients like iron and calcium.
- The spices used in this recipe, like turmeric and garam masala, have anti-inflammatory properties and promote digestion.
If you’re into healthy vegetarian meals, also check out our Maharashtrian Recipes for more regional delights!
🌟 Customizing Your Tofu Bhurji:
One of the best things about tofu bhurji is how customizable it is! You can add any vegetables you like to this recipe, such as:
- Bell peppers, spinach, or mushrooms for extra vitamins and flavor.
- For a spicy twist, add some chopped green chili or a pinch of red chili flakes.
- You can also sprinkle a little nutritional yeast for a cheesy flavor if you’re vegan.
🍴 Serving Suggestions:
This high-protein tofu bhurji can be served in several ways:
- With Indian Bread: Pair it with roti, paratha, or naan for a fulfilling meal.
- In a Wrap: Spread it in a tortilla wrap with some fresh veggies and enjoy a protein-packed lunch.
- As a Side Dish: Serve it alongside your favorite dal and rice for a wholesome Indian meal.
🥘 More High-Protein Vegetarian Recipes:
If you love high-protein vegetarian meals, here are some other recipes you might enjoy:
- High-Protein Quinoa Upma – A gluten-free, protein-packed breakfast alternative.
- Paneer Tikka – A delicious, protein-rich snack or appetizer.
- Moong Dal Chilla – A savory pancake made with protein-rich moong dal.
For more healthy dinner ideas, visit our Top 7 Low-Calorie Indian Dinner Recipes for a lighter, nutritious meal.
Final Thoughts:
This high-protein tofu bhurji is a great addition to any vegetarian’s meal plan. It’s quick, easy, and packed with nutrients. Whether you’re on a weight loss journey or just looking to enjoy a healthy meal, this recipe is perfect for you!
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