Tofu Bhurji – A Protein-Packed Vegetarian Twist on a Classic Favourite

Tofu Bhurji is a delicious and healthy alternative to traditional scrambled eggs. Crumbled tofu is cooked with onions, tomatoes, colourful vegetables, and aromatic Indian spices to create a flavourful meal that’s both filling and nutritious. Whether served with whole wheat toast, roti, or enjoyed on its own, this quick recipe is perfect for busy mornings or light dinners while helping you meet your daily protein goals.

Ingredients

• 200 g firm tofu
• 1 onion, chopped
• 1 tomato, chopped
• ½ cup chopped capsicum
• ¼ cup green peas
• 1 tsp cumin seeds
• ½ tsp turmeric
• ½ tsp red chilli powder
• ½ tsp coriander powder
• Salt to taste
• Fresh coriander
• 1 tsp oil

Method

1. Crumble the tofu using your hands or a fork.
2. Heat oil in a pan and add cumin seeds.
3. Sauté onions until soft.
4. Add tomatoes, capsicum, peas, and spices.
5. Cook until vegetables soften.
6. Add crumbled tofu and mix well.
7. Cook for another 5–6 minutes.
8. Garnish with coriander and serve warm.

Health Benefits

• Contains around 22–24 g protein per serving.
• Rich in calcium and iron.
• Supports muscle growth and recovery.
• Low in saturated fat.
• Great for maintaining a healthy weight.