Quick Tofu Bhurji (Indian silken tofu scramble)
This quick and simple Indian silken tofu scramble (otherwise known as tofu bhurji), is a delicious and great way to start your morning. It’s a flavour-packed spicy recipe, full of protein and with the addition of the sliced avocado, it is also full of healthy fats.
Equipment
- 1 non stick fry pan or stainless steel fry pan either or is fine.
Ingredients
- 1 block silken tofu
- 1 half red onion
- 2 cloves garlic
- 1 small tomato
- 1 green chilli
- 1 stalk coriander
- 1 ripe avocado for toast
- 1 slice sourdough toast
Masala Ingredients
- 3 tsp olive oil
- 1 half tsp cumin seeds
- 1 tsp turmeric
- 1 tsp red chilli powder
- 1 tsp Indian black salt kala namak
- spread cream cheese for toast and optional
Instructions
- Finely chop up your onions and garlic and tomatoes
- To a pan, add in your oil and heat that up on a low medium heat. Once heated, add in your cumin seeds and let that toast for around 3 minutes or so. Ensure that these don't burn.
- Add in your chopped onions and garlic and allow those to cook down.
- Once those have cooked down, add in your tomatoes alongside your spices and Indian black salt. At this stage, you could also add in your nutritional yeast, if you have it to hand.
- Allow this to cook together for around 10 minutes and then add in your silken tofu. You want to break this up into big chunks so that it still retains a bit of texture. Allow the tofu and the tomato mixture to cook together for around 10 - 15 minutes or so.
- If you are going to eat this with toast, ensure you cook so that the tomato juices soak up.
- You can serve this on a slice of toast, with some sliced avocados and cream cheese. You can also skip all of that and eat on a slice of toast!
Notes
the nutritional information is an estimate automatically calculated using the WPRM recipe maker and I am not responsible for its veracity.
Nutrition
Calories: 85kcalCarbohydrates: 11gProtein: 2gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 726mgPotassium: 111mgFiber: 1gSugar: 2gVitamin A: 341IUVitamin C: 5mgCalcium: 21mgIron: 1mg
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