Veganism by Lorbic
Recipe breakfast post-workout dinner

High-Protein Scrambled Tofu Bhurji

Quick, savory Indian-style scrambled tofu packed with 24g protein per serving. Zero cholesterol alternative to egg bhurji.

high-protein soy quick-meals breakfast gluten-free post-workout
Prep Time 10 mins
Cook Time 12 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 24g
Carbs 8g
Fats 14g
Calories 280 kcal
Fiber 5g

Instructions for Cook

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  • Crumble the tofu coarsely by hand; do not blend.
  • Use only 1 teaspoon of cold-pressed oil.
  • Add turmeric, black pepper, and black salt towards the end to preserve nutrients.

Ingredients

  • 250g
  • 1 medium
  • 1 medium
  • 1/2 cup
  • 1 tsp
  • 1 tbsp
  • 1/2 tsp each
  • 1/2 tsp (adds authentic egg-like savoriness)
  • 2 tbsp

Cooking Instructions

A lightning-fast, high-protein plant-based scramble. Crumbled firm tofu absorbs traditional Indian aromatics while delivering 24g of bioavailable protein with zero dietary cholesterol.

Nutritional Highlights

  • 24g Complete Protein: Rich in all 9 essential amino acids with an exceptional branched-chain amino acid (BCAA) concentration for post-workout muscle protein synthesis.
  • Low Glycemic Impact: With only 8g of total carbohydrates and 5g fiber, this dish provides sustained energy without triggering blood glucose spikes.
  • Micronutrient Density: Naturally rich in calcium, iron, and manganese, enhanced with piperine from black pepper to boost curcumin absorption from turmeric.

Cooking Instructions

  1. Prepare Tofu: Press excess moisture out of firm tofu with a clean kitchen towel. Crumble gently with your fingers into uneven, rustic curds.
  2. Sauté Aromatics: Heat 1 tsp of oil in a non-stick skillet or seasoned cast iron pan over medium heat. Add chopped onions, ginger, and green chillies. Sauté for 2–3 minutes until translucent.
  3. Add Vegetables: Toss in the finely chopped bell peppers and tomatoes. Sauté for 2 minutes until slightly softened but retaining a crisp texture.
  4. Fold in Tofu & Seasonings: Add the crumbled tofu, turmeric, black pepper, and black salt (kala namak). Mix thoroughly over medium heat for 3–4 minutes until warm and fragrant.
  5. Garnish & Serve: Turn off heat. Sprinkle freshly chopped coriander leaves and a squeeze of fresh lemon juice. Serve hot with whole wheat toast or roti.