Meal Prep · Indian
Tofu Bhurji
A vibrant and protein-rich Indian scrambled tofu dish, perfect for a wholesome and quick meal.
Ingredients
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Step-by-step- Press the tofu: Wrap the block of tofu in a clean kitchen towel or paper towels and place a heavy object on top for at least 15-20 minutes to remove excess water. Crumble the tofu into small pieces with your hands or a fork and set aside.
- Heat oil: In a large pan or kadai, heat 2 tablespoons of oil over medium heat. Add the finely chopped onion and sauté until it turns translucent and light golden brown, about 5-7 minutes.
- Add aromatics: Stir in the ginger-garlic paste and green chilies. Sauté for another minute until fragrant.
- Cook tomatoes and spices: Add the chopped tomatoes (or puree) to the pan and cook, stirring occasionally, until the tomatoes soften and the oil starts to separate, about 5-7 minutes. Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for 1-2 minutes until the spices are fragrant.
- Combine with tofu: Add the crumbled tofu to the pan. If using, add the frozen peas now. Mix everything gently, ensuring the tofu is well coated with the spice mixture. Cook for 5-7 minutes, stirring occasionally, allowing the flavors to meld and the tofu to absorb the spices. Avoid over-stirring to maintain some texture.
- Finish and garnish: Stir in the garam masala and cook for an additional minute. Taste and adjust salt if needed. Garnish generously with fresh chopped cilantro before serving hot.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 22 g |
| Fat | 18 g |
| Carbohydrates | 10 g |
| Fiber | 3 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store cooled Tofu Bhurji in an airtight container in the refrigerator. Ensure it cools completely before sealing.
Freezer Up to 1 month
While tofu texture can change slightly upon freezing, Tofu Bhurji freezes reasonably well. Transfer cooled bhurji to a freezer-safe container or bag, removing as much air as possible. Thaw overnight in the refrigerator before reheating.
Reheat Stovetop/Microwave
Reheat on the stovetop over medium heat with a splash of water or oil, stirring occasionally, until heated through. Alternatively, microwave in short bursts, stirring in between, until hot.
Chef’s Corner
- **Pressing the Tofu is Key**: Don’t skip pressing the tofu! Removing excess water helps the tofu absorb flavors better and prevents the dish from becoming watery.
- **Adjust Spice Level**: Feel free to adjust the amount of green chilies and red chili powder according to your preference for heat. For a milder version, omit green chilies.
- **Add Veggies**: Enhance the nutritional value and texture by adding other finely chopped vegetables like bell peppers, carrots, or spinach along with the tomatoes or peas.
- **Serving Suggestions**: Tofu Bhurji is incredibly versatile! Serve it hot with roti, paratha, naan, bread, pav (Indian bread rolls), or as a side with rice and dal.
