Recipe Detail
Tofu Bhurji
A simple high-protein scramble with Indian spices for lunch, dinner, or post-training meals.
| Calories | 274 kcal |
| Protein | 22g |
| Prep Time | 18 mins |
| Nutri-Grade | A |
Why it supports metabolic health
Offers concentrated protein with controlled calories, useful for body composition goals and meal consistency.
Ingredients
- • 200 g firm tofu, crumbled
- • 1 onion, chopped
- • 1 tomato, chopped
- • 1 green chili, chopped
- • 1/2 tsp cumin seeds
- • 1/4 tsp turmeric
- • 1/2 tsp red chili powder
- • 1 tsp oil
- • Salt and coriander leaves to taste
Method
- Heat oil and add cumin seeds.
- Add onion and saute until translucent.
- Add tomato, chili, turmeric, and red chili powder; cook until soft.
- Add crumbled tofu and stir for 4 to 5 minutes.
- Adjust salt, garnish with coriander, and serve warm.
Substitution options
- • Use paneer instead of tofu for a dairy-based version.
- • Add peas or bell peppers for extra volume.
- • Serve with multigrain chapati for a complete meal.
Best fit for
High Protein Vegetarian · Diabetic-Friendly · Athlete Performance Meals
Crumble tofu by hand for a texture that absorbs spices better.