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Healthy curried tofu scramble cooked in the pan

Curry Tofu Scramble (Tofu Bhurji)

FitMealIdeas
Vegan, protein-rich and healthy breakfast tofu scramble, is easy to make in under 30 minutes. Loaded with vegetables, seasoned with curry powder, and makes a perfect dish to include in meal planning. Also known as "Tofu Bhurji".
5 from 6 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Breakfast, Main Course, Side Dish
Cuisine American, Indian
Servings 4 Adults
Calories 185 kcal

Equipment

  • non stick pan

Ingredients
 
 

  • 14 oz firm tofu 400gram
  • 1 teaspoon cumin seeds
  • ½ cup peas I am using frozen peas
  • 1 cup onion chopped nicely
  • ½ cup diced tomato
  • 1 tablespoon ginger-garlic paste
  • 1 cup bell peppers colorful or any single color, chopped finely
  • 1 teaspoon red chili powder I use mildly hot chili powder. Adjust heat as per your taste
  • ½ teaspoon curry powder can be replaced with garam masala or kitchen king masala
  • ½ teaspoon turmeric powder
  • 1 tablespoon kasoori methi (dry fenugreek leaves) optional but recommended, you do not want to miss the flavors
  • 1 tablespoon lemon juice
  • 1.5 tablespoon 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
    tofu pressed to drain extra water
  • 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
    tofu crumbled using fork
  • 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 teaspoon cumin seeds, 1 cup onion, 1.5 tablespoon cooking oil, 1 tablespoon ginger-garlic paste
    cumin seeds, chopped onion & ginger garlic paste added to hot oil one by one.
  • 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.
    ½ cup peas, ½ cup diced tomato, 1 cup bell peppers
    diced tomatoes, cut bell peppers, peas are added in cooked onion.
  • 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 teaspoon red chili powder, ½ teaspoon turmeric powder, ½ teaspoon curry powder
    Adding spices like red chili powder, turmeric powder, curry powder & coriander powder
  • Now add kasoori methi (dry fenugreek leaves) and grated tofu, (pic 13-15). Stir nicely and adjust the salt (pic 16).
    1 tablespoon kasoori methi (dry fenugreek leaves), 14 oz firm tofu
    dry fenugreek leaves & grated tofu is added
  • 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 tablespoon lemon juice, green coriander to garnish
    at last lemon juice & chopped coriander is added to the tofu scramble.

Notes

Tips 
  • 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.
 
 
 
 

Nutrition

Calories: 185kcalCarbohydrates: 13gProtein: 11gFat: 10gSaturated Fat: 1gTrans Fat: 1gSodium: 22mgPotassium: 270mgFiber: 4gSugar: 5gVitamin A: 1498IUVitamin C: 62mgCalcium: 158mgIron: 3mg
Tried this recipe?Mention @fitmealideas20 or tag #fitmealideas20. I would LOVE to see your creations!