Tofu Bhurji (Stir Fry) or Curry Scrambled Tofu Recipe

Easy Low Carb Recipe, Healthy Recipes, Vegan

If you are a vegan, and miss scrambled eggs this may be just the perfect substitute for you. If you eat eggs, you must still try this delicious recipe with immune boosting spices. This Tofu Bhurji Recipe is your basic template for a Stir Fry Recipe with Indian Spices. "Bhurji" is the hindi word for a Stir Fry. Once you master this you can cook a curry based stir fry with ease. 

I am sure you have had all of the variations of Tofu on Asian Recipes. Tofu is essentially a bland plant protein without any taste, and gooey creamy texture.

You need the following Ingredients for Tofu Bhurji

 (For 4 servings) 

1 Block of Extra Firm Tofu: chopped in small Cubes. 2 cups of chopped onions, 1 cup chopped Tomatoes, 1 cup green peas, 1 cup chopped bell pepper

Optional - about 1/2 cup Cilantro for garnish. I also use 2-3 thin thai green chilly peppers, only because I am  pepper crazy.

Standard Tempering Spices 

Pinch of Asafoetida, Cumin Seeds: 1 tsp, Mustard Seeds: 1/2 tsp, Nigella Seeds 1 tsp.

For the Curry:

1 tsp. Turmeric Powder, 1 tsp Black Pepper Powder, 1 tsp Coriander powder, Salt to taste, also tiny sprinkle of Cayenne Pepper powder to taste. **Pepper makes every thing delicious!

Olive Oil, Ghee or a choice of healthy Oil - 2-3 Tbsp for frying.

Method: Heat Olive oil over medium-high heat in your largest non-stick pan. Add the tempering spices, immediately followed by onion green peas, green chilies, and tomatoes (or other choice of veggies). Fry until onions are lightly browned and add salt, turmeric powder, cayenne pepper and coriander powder. Mix well about 2 minutes. Finally add the Tofu and stir gently. Cover and cook for about 3-5 minutes. Your Tofu Bhurji is Ready.

Garnish with cilantro and serve either with a Ezekiel Bread Toast. Or Side of whole grain flat bread. **Also Optional - Squeeze in some Lemon juice for more deliciousness. 

If you like this recipe, you will also like this Curried Scrambled Eggs recipe. Or this Curried Scrambled Paneer Recipe too.

How is Tofu made?

Much like "Paneer" and other forms of Cheeses are made from coagulating milk, Tofu is made from Soy Beans. Soy milk is coagulated and then water is removed to make the firm blocks of Tofu. Tofu is usually made during winter, since tofu did not spoil as easily in cold weather. Tofu is about 8% Protein, which is pretty high compared to other plant proteins.

How much Tofu is Good For You?

There have been many conflicting information about the Soy, Tofu, Endmame and Soy Beans all around the social media. The most common one is that Soy based products cause hormonal imbalances particularly with Estrogen. I have heard both claims that it causes breast cancers, and it prevents breast cancer. 

Soy based foods such as Tofu are great source of plant based proteins and fats. And when eaten in moderation - once or twice a week, it is beneficial for weight loss as well. I have not found any credible human studies that have determined harmful effects of Soy yet. 

While there are many studies such as this one here, that talk about many health benefits of Tofu. 

Tofu is one of the low-carb sources of Plant Based Proteins, unlike many other plant based sources. It also contains Potassium, Selenium, Vit K2, Iron, which are essential micronutrients good for you. Tofu and Soy based proteins also help lower the bad cholesterol levels and raise the good cholesterol. Soy is also beneficial in preventing Osteoporosis and Breast Cancers. 


There is much more the above study talks about. However like everything else eat in moderation. Do not over do it. Even if you eat the plant based foods, Tofu is still a great alternative source of Protein. So enjoy it once a week if you want to. Try the easy asian recipes as well as the curried  one mentioned here as well.

Jerry Seinfeld Experiment: Don’t break the chain. Post #35.

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