Today’s recipe is quick, easy & nutritious tofu bhurji which is my way of starting the new year with a super healthy snack cum breakfast that will delight kids & adults alike!
First thing first, I wish all my readers a very happy new year! I wish all your dreams come true and you accomplish all your goals!
This is my freshest post in this brand new year, so it has to be something fresh and healthy! After a lot of celebratory meals, it’s time to have a light and clean palate to give your body the necessary time to recover.
Hence comes my tofu bhurji! A lightly spiced dish made of tofu which means protein-packed recipe without being too heavy on the stomach.
After my successful replication of chicken bhurji, it is high time to make a similar high-protein dish for my vegetarian friends & readers; I am sure this tofu bhurji will also be showered with equal love and care!
What is tofu bhurji?
Tofu bhurji is a spin-off of paneer bhurji which is a very popular snack recipe in India. The term ‘bhurji’ refers to something ‘scrambled’ and if I am not too wrong it originated in the state of Maharashtra.
If I have to describe this dish in simple terms, then it is simply a stir-fried grated tofu dish spiced mildly with quintessential Indian spices and aromatics like onion, ginger, garlic, tomato and green chillies.
This is such a versatile recipe that I can’t praise it enough! There are so many ways of relishing this tofu bhurji!
You can obviously devour it on its own with a squeeze of lime juice. Another alternative would be wrapping it up in a wheat chapati (i.e. Indian flatbread) to make your customized kathi roll which will make a full meal with the right amount of carbs, fiber and protein.
You can also make a tofu bhurji sandwich by stuffing this delicious tofu bhurji inside two slices of your favorite multigrain breads; then grill it and enjoy!
Ingredients for healthy tofu bhurji
What all will you need to make this delicious tofu bhurji? Let’s check it out!
Tofu: Of course the star of this recipe is tofu! For a delicious and healthy tofu bhurji, you will need to use a block of firm tofu and not the silken tofu. Tofu, which is nothing but paneer i.e. cottage cheese made of soy milk, is easily available in all supermarkets across India! Just pick your favorite brand and you are good to go!
Onion: To add the right amount of crunch as well as sweetness, you need one medium sized onion which is to be finely chopped so that it mingles beautifully with the grated tofu and does not overpower the overall taste.
Tomato: The vibrant red ripe tomato will balance the flavors from all spices and aromatics by adding a subtle hint of tartness. The amalgamation of onion and tomato with the spices is the holy grail of Indian cooking and makes anything & everything yummy!
Aromatics: You can’t complete any Indian recipe without these two aromatics i.e. ginger and garlic! They are like sisters from different mothers and make a culinary rock band when brought together!
Spices: The typical spices that you need to make this scrumptious tofu bhurji are all those usual suspects – turmeric powder, cumin powder, coriander powder and garam masala. Also to temper the oil, add a fat pinch of whole cumin at the very beginning.
Chillies: Fresh green chillies are an integral part of spicy Indian dishes. If you are not fond of spiciness, you can skip the chillies. If you are daring, add as many as you like!
Oil: Use the oil of your choice to cook your tofu bhurji; any flavorless oil will work perfectly. I would recommend avoiding olive oil for this. Being a bengali, I used mustard oil which might be a little too pungent for those who are not habituated with it. Feel free to use any vegetable oil of your choice.
Best part of this tofu bhurji is that it cooks in minimal oil which gives it extra points for being extra-healthy!
Seasoning and Garnish: Season your tofu bhurji with salt and if you like peppery taste, you can sprinkle a dash of freshly ground black pepper. Finally, use fresh coriander leaves to garnish your healthy & tasty tofu bhurji!
How to make tofu bhurji?
Let’s check out the step by step recipe of tofu bhurji!
Step 1: Unpack the block of firm tofu and drain out all the liquid. Then take a coarse grater and grate the tofu coarsely.
Pro tip: As an additional step, you can place the grated tofu on a kitchen towel to allow any excess liquid to be absorbed. Then transfer them into a bowl.
Step 2: Add turmeric powder, coriander powder, cumin powder, ginger paste, garam masala, sliced green chillies, half a tablespoon of oil and freshly chopped coriander leaves to the grated tofu.
Step 3: Season the tofu mix with salt to taste. Toss everything together using your hands lightly until all ingredients are mixed well. Set aside for 15-20 minutes to let tofu absorb all the flavors.
Step 4: In a skillet or kadai, heat the remaining oil. Add cumin seeds and let them crackle for a few seconds.
Step 5: Now add the grated garlic & chopped onion into the hot oil and saute them on medium flame for 5 to 6 minutes until the onion turns translucent and golden brown.
Step 6: Add the finely chopped tomato, cover the kadai and let the tomato soften on low heat. Cook for 5 minutes until they are soft and mushy.
Step 7: Now add the grated tofu mix to the kadai and using a stirring spatula, stir it with a light hand. If the tofu starts to stick to the wok, add a few splashes of water but not too much. Cover and let it cook for 8 to 10 minutes on low heat, stirring once in between.
Step 8: Uncover the kadai after about 10 minutes and give a stir with a light hand.
Pro tip: Tofu is quite a delicate ingredient (even the firm version) and when grated, it becomes even more soft. So if you don’t stir it light-handedly, it may turn mushy.
Step 9: Your tofu bhurji will be ready once the water is all absorbed and you get a nutty smell.
Step 10: Switch off the flame. Transfer to a serving plate and garnish with fresh cilantro. Serve warm with a squeeze of lime juice & onion rings on the side! Enjoy!
More healthy recipes from Flavor Quotient
- Firm Tofu – 200 gms, grated
- Onion – 1, large, finely chopped
- Red tomato – 1, large, finely chopped
- Ginger paste – 1 tsp
- Garlic - 6 to 8 cloves, grated
- Green chillies – 2 -3, finely chopped
- Cumin seeds – ¼ tsp
- Turmeric powder – ¼ tsp
- Coriander powder – ½ tsp
- Cumin powder – ½ tsp
- Garam masala – ½ tsp
- Mustard/vegetable oil – 2 tbsp
- Salt to taste
- Fresh cilantro/coriander leaves – 1 cup, finely chopped
- Unpack the block of firm tofu and drain out all the liquid. Then take a coarse grater and grate the tofu coarsely.
- Add turmeric powder, coriander powder, cumin powder, ginger paste, garam masala, sliced green chillies, half a tablespoon of oil and freshly chopped coriander leaves to the grated tofu.
- Season the tofu mix with salt to taste. Toss everything together using your hands lightly until all ingredients are mixed well. Set aside for 15-20 minutes to let tofu absorb all the flavors.
- In a skillet or kadai, heat the remaining oil. Add cumin seeds and let them crackle for a few seconds.
- Now add the grated garlic & chopped onion into the hot oil and saute them on medium flame for 5 to 6 minutes until the onion turns translucent and golden brown.
- Add the finely chopped tomato, cover the kadai and let the tomato soften on low heat. Cook for 5 minutes until they are soft and mushy.
- Now add the grated tofu mix to the kadai and using a stirring spatula, stir it with a light hand. If the tofu starts to stick to the wok, add a few splashes of water but not too much. Cover and let it cook for 8 to 10 minutes on low heat, stirring once in between.
- Uncover the kadai after about 10 minutes and give a stir with a light hand.
- Your tofu bhurji will be ready once the water is all absorbed and you get a nutty smell.
- Switch off the flame. Transfer to a serving plate and garnish with fresh cilantro. Serve warm with a squeeze of lime juice & onion rings on the side! Enjoy!
Liked the recipe? Let us know!