Tofu bhurji with peas
20 min · 27 g protein · 320 cals / serving
India's spiced scramble made with crumbled tofu: cumin, onion, red pepper, ginger and green chili, tomato cooked down with turmeric and garam masala, sweet peas, and fresh cilantro and lemon at the end. It is quick, warming and soft enough to scoop up with a roti.
Ingredients
- 1 1/2 tsp canola oil
- 1 tsp cumin seeds ground cumin
- 1 medium onion, finely chopped
- 1 tsp ginger, grated
- 2 cloves garlic, minced
- 1 green chili pepper, finely chopped
- 1/2 large red bell pepper, diced
- 1 large tomato, finely chopped
- 1/4 tsp turmeric
- 1 tsp paprika, or Kashmiri chili powder
- 1/2 tsp salt
- 2/3 cup frozen peas cooked frozen green peas
- 1 lb block prepared extra firm tofu, blotted well, crumbled and squeezed in a clean towel
- 1 tsp garam masala
- 2 tsp lemon juice
- 3 tbsp fresh cilantro, chopped
Steps
- Heat the oil in a large nonstick skillet over medium heat. Add the cumin seeds and let them sizzle for 20 seconds, then add the onion and red pepper and cook 4 minutes until soft. Stir in the ginger, garlic and green chili for a minute.
- Add the tomato, turmeric, paprika and salt and cook 3 minutes, mashing with the spoon, until the tomato collapses into a thick masala.
- Add the peas and cook a minute, then add the squeezed tofu crumbs and stir them through the masala over medium-high heat for 5–6 minutes, until the tofu's water has cooked off and the pan is fairly dry.
- Sprinkle over the garam masala, squeeze in the lemon juice, fold in the cilantro and serve.
Good to know
What do I eat it with?
Warm roti or paratha are traditional; one small whole-wheat roti per person keeps the plate balanced. It also fills a wrap or sits nicely beside rice.
Have super-firm or high-protein tofu?
Use the same weight; it needs no squeezing and goes straight in. It is denser and richer, so the dish carries more protein per bite, at about 59 instead of 66.
Per
- Calories
- 83
- Protein
- (33%)
- 7 g
- Fat
- (43%)
- 4 g
- Carbohydrates
- (24%)
- 6 g
- of which sugar
- 3 g
- Fiber
- 2 g
- Sodium
- 164 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 641 kcal goes into the pot and 940 g of ingredients comes out as about 775 g of food: 83 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.