This loaded veggies curry tofu scramble AKA Tofu Bhurji is protein-rich, healthy, vegan, easy to make in 30 minutes, and a gluten-free breakfast recipe. It is loaded with vegetables, seasoned with curry powder, and great for meal prep.
If you are looking for how to make tofu scramble without nutritional yeast then this scrambled tofu curry recipe is for you. My go-to brunch on weekends and healthy filling curry breakfast recipe on weekdays.
Add your favorite vegetables and quickly stir up this healthy spicy masala tofu. Check this Spicy Tofu Panzanella salad for brunch or light dinner.
The post contains helpful tips and tricks to make a successful recipe on your first attempt. Please use the link above to jump to the recipe card at the end if you want to skip.
Why you will love this recipe
- Protein-rich & healthy – Eggs are part of my meals to complete my protein needs but if you are vegan then this vegan egg scramble will help you for the same. It is filling, nutritious, healthy & full of flavors.
- Curried tofu and vegetables is one of the healthy ways to eat tofu. Tofu is very nutritious, and has many healthy benefits. A great source of protein for vegans/vegetarians, rich in iron, egg substitute for starting vegans, a complete protein source, and rich in megnesium.
- It is vegan, gluten-free, and a macro-friendly breakfast scramble recipe. You can adjust as per your macro requirement, cook, and enjoy.
- Easy seasoning – I use curry powder along with red chili, coriander, and turmeric. Adding dry fenugreek leaves adds an aromatic taste, though it is optional but recommended.
- Fiber-rich & under 30 min – Adding vegetables makes it fiber-rich. Feel free to add any vegetables as listed below in variations.
- Make-ahead & meal-prep– This healthy scramble can be made in advance and this makes it a great meal planning recipe.
Ingredients & Notes
Please check the recipe card for full ingredient list and measurements
To make the best Vegan Breakfast Scramble you need veggies like colorful bell peppers, peas, a few spices, and firm tofu. Feel free to add any vegetables and spices. see the variations below.
Variations
- Variety of vegetable – Apart from adding bell peppers you can add spinach, mushroom, peas, asparagus, kale, broccoli, green beans, chickpeas, and potato. Tofu is already rich in protein but adding mushrooms, chickpeas, or broccoli just game up the protein quantity. When in hurry I simply prefer to add peas, spinach, or kale. For morning, a healthy breakfast means to quickly whip up something and serve. You need par-boiled potatoes, to add to it if required. Also, adding red beans will make a southwest-style tofu scramble. For a Mexican-style just add chipotle.
- Tofu variants– I used firm tofu, however, you can also make it with silken or extra firm. Scramble always comes out moist and soft with firm tofu. If you like to have more curry style texture then do not drain the water.
- Seasoning – There are many options for scramble tofu seasoning. Red chili, paprika, cayenne pepper (depending on how much spicy you like to have), garam masala, curry powder, or kitchen king powder to name some.
- Oil-free– To make an oil-free tofu scramble, instead of oil, use water of the same quantity. and other ingredients remain the same.
Here is the infographic to tell you how to make vegan tofu scramble and other variations.
The flavors in tofu completely depend on what you put in while cooking. Play with a variety of ingredients and add what suits your taste. Tofu is a soy product that is made by coagulating the soy curd and then press to drain extra liquid. Read to check the health benefits of Tofu.
How to make tofu scramble
Tofu scramble is not only a great substitute for egg scramble but also a perfect side dish for vegetarians/vegans. Let see how to make curry masala tofu scramble with vegetables step by step.
Prepare tofu
Once you have decided which type of tofu to cook then open the packet and drain excess water by keeping it under the heavy object for about 30 minutes or using a tofu press for the same time.
Draining water is not MUST as extra water evaporates during cooking. It saves cooking time while evaporating extra water.
Once water is drained, the next question is how to scramble tofu like eggs? You can crumble it either by using a fork or using fingers, the final dish comes out like an egg scramble. For the finer texture use grater to grate the tofu.
Cook vegetables
Heat a nonstick pan on medium heat and add oil (pic-1). Once the oil is hot add cumin seeds and let them crackle (pic-2). To this add chopped onion and saute till onion is golden brown in color (pic-3). It takes 3-4 minutes then add ginger-garlic paste and cook for 30 sec to 1 minute (pic- 4).
Once the raw smell of garlic disappears add diced tomatoes (pic 5). Cook for 2-3 min till tomatoes are mushy and juice evaporates. Now add peas & chopped bell peppers (pic 5-6), mix well (pic 8). Cover the pan with the lid and cook for 3-4 minutes. We need slightly soft bell peppers.
I use frozen peas here. Just put them in hot water for 5 minutes to thaw before using.
Open the lid after 3-4 min and give a nice stir. Lower the heat and add spices like red chili powder, turmeric powder, curry powder & coriander powder (pic 9-12). Mix well.
Now add kasoori methi (dry fenugreek leaves) and tofu, (pic 13-15). Stir nicely and adjust the salt (pic 16).
Cook everything for another 2-3 minutes (pic 17). Turn off the heat and add lemon juice & chopped green coriander. Mix well. (pic 18-20)
Garnish with chopped coriander or sprinkle nutritional yeast just before serving. Serve this healthy breakfast tofu vegetable scramble with bread slices.
Tips & FAQ’s
- Instead of diced tomato, fresh chopped tomato, or tomato paste will also work.
- I use frozen peas here. Just put them in hot water for 5 minutes to thaw before using.
- Adding kasoori methi (dry fenugreek leaves) is optional.
Tofu & eggs both are great sources of protein. Both have their own unique taste. Nutritional yeast & black salt is also one of the seasonings to add for a more eggy flavor profile to curried scramble. Add 1 tbsp nutritional yeast along with other spices and replace salt with black salt to achieve a tofu scramble that tastes just like an egg.
Tofu is higher in carbohydrates and low in cholesterol. Whereas eggs are high in cholesterol and fats. Both are great in Protein. 1 medium-size egg has 5-6 gram protein whereas 100-gram firm tofu has 8-gram protein. Both are healthy and protein-rich. Nutritional values of tofu. It is a complete source of protein and helps in building muscles.
To lose weight, one has to consume calories lesser than their maintenance calories that mean you need to be in a calorie deficit. Weight training and adequate protein intake with a calorie deficit plan is the best way to lose weight. Tofu is one of the complete protein sources that can be added within the calories required.
Consumption of tofu will help you to complete protein requirements which in turn helps in maintaining muscles, resulting in weight loss.
Being a protein-rich ingredient, It depends on anyone’s daily calorie & protein requirements. 100-gram tofu provides 8 grams of protein, It depends on other protein sources you are consuming, how much to consume in order to target daily protein intake.
You can use any vegetables that are frozen. Thaw before using them. Frozen spinach, peas, mixed vegetables or any will work.
What to serve
What goes well with tofu scramble depends on when you planning to eat. Add in the wrap with avocado & lettuce to make a tofu breakfast burrito or make a toast in the morning or brunch. For lunch or dinner make buddha bowls by adding extra veggies and rice. Eat it as is in snacks because it is delicious on its own.
How to store
How long does this scamble last? Well, any leftover scramble can be stored in the fridge for 3-4 days easily. Microwave it for one minute or cook in a saucepan over medium heat before serving.
Can you freeze it? Yes, you can freeze it as well. Just transfer the cooked tofu in freezer-friendly bags and store it for 2-3 months. When required take the bag out from the freezer and put it in the refrigerator overnight for defrosting. Cook as above mentioned.
Breakfast recipes you may like
If you like this recipe, do check my other breakfast recipes
We have a few more tofu recipes on the blog
- Tofu Panzanella Salad
- Silken Tofu Scramble
- Tofu Pudding
- Microwave Tofu Scramble
If you try this recipe, please consider leaving a comment and a star rating. Don’t forget to tag #fitmealideas20 on Instagram or @fitmealideas on Pinterest!
Curry Tofu Scramble (Tofu Bhurji)
Equipment
- non stick pan
Ingredients
- 14 oz firm tofu 400gram
- 1 tsp cumin seeds
- 1/2 cup peas I am using frozen peas
- 1 cup onion chopped nicely
- 1/2 cup diced tomato
- 1 tbsp ginger-garlic paste
- 1 cup bell peppers colorful or any single color, chopped finely
- 1 tsp red chili powder I use mildly hot chili powder. Adjust heat as per your taste
- 1/2 tsp curry powder can be replaced with garam masala or kitchen king masala
- 1/2 tsp turmeric powder
- 1 tbsp kasoori methi (dry fenugreek leaves) optional but recommended, you do not want to miss the flavors
- 1 tbsp lemon juice
- 1.5 tbsp cooking oil
- green coriander to garnish
Instructions
- To make a vegetarian scramble first choose, silken, firm, or extra firm tofu. Open the packet and drain excess water by keeping it under the heavy object for about 30 minutes or using a tofu press for the same time. Draining water is not MUST as extra water evaporates during cooking.14 oz firm tofu
- Once water is drained, choose your preferred method to scramble it. You can crumble either by using a fork or fingers, this will give you egg look-alike crumbled texture. For the finer texture use grater to grate the tofu.14 oz firm tofu
- Heat a heavy bottom pan on medium heat and add oil (pic-1). Once the oil is hot add cumin seeds and let them crackle (pic-2). To this add chopped onion and saute till onion is golden brown in color (pic-3). It takes 3-4 minutes then add ginger-garlic paste and cook for 30 sec to 1 minute (pic- 4).1 tsp cumin seeds, 1 cup onion, 1.5 tbsp cooking oil, 1 tbsp ginger-garlic paste
- Once the raw smell of garlic disappears add diced tomatoes (pic 5). Cook for 2-3 min till tomatoes are mushy and juice evaporates. Now add peas & chopped bell peppers (pic 5-6), mix well (pic 8). Cover the pan with the lid and cook for 3-4 minutes. We need slightly soft bell peppers.1/2 cup peas, 1/2 cup diced tomato, 1 cup bell peppers
- Open the lid after 3-4 min and give a nice stir. Lower the heat and add spices like red chili powder, turmeric powder, curry powder & coriander powder (pic 9-12). Mix well.1 tsp red chili powder, 1/2 tsp turmeric powder, 1/2 tsp curry powder
- Now add kasoori methi (dry fenugreek leaves) and grated tofu, (pic 13-15). Stir nicely and adjust the salt (pic 16).1 tbsp kasoori methi (dry fenugreek leaves), 14 oz firm tofu
- Cook everything for another 2-3 minutes (pic 17). Turn off the heat and add lemon juice & chopped green coriander. Mix well. (pic 18-20)Garnish with chopped coriander or sprinkle nutritional yeast just before serving. Serve this healthy breakfast scramble with bread slices or in brunch during weekends.1 tbsp lemon juice, green coriander to garnish
Notes
- If fresh vegetables are not around then you can use frozen vegetables as well.
- Black salt is also used in the scramble, which gives a more eggy flavor profile. I prefer plain salt for my vegetarian scramble.
- Use nutritional yeast to achieve more like eggy flavor.
- I use frozen peas here. Just put them in hot water for 5 minutes to thaw before using.
- Instead of diced tomato, fresh chopped tomato, or tomato paste will also work.
- Adding kasoori methi (dry fenugreek leaves) is optional. But recommended making the best scramble.
- Leftover tofu scramble can be stored in the fridge for 3-4 days easily. You just have to microwave for one minute before serving.
- Use firm tofu, but this recipe will work if you use the other type of tofu as well.
5 Responses
Such a flavourful and healthy breakfast option! Definitely going to try this one morning this week.
What a sunny meal you have created! It looks appetizing and sounds delicious. It is on my list now. 🙂
Such a delicious way to cook tofu! I love all those flavors and how easily it comes together. Looks so good!
Yummy! Definitely going to make this for breakfast tomorrow! So excited! My family is going to love it!
Love all the spices here! What a flavor explosion in the mouth!