Tofu Bhurji (No Onion, Garlic)
Tofu Bhurji is a vegan Indian dish made with crumbled tofu and a blend of aromatic spices. This recipe is FODMAP-friendly, which means it does not contain ingredients that are high in fermentable carbohydrates that can cause digestive discomfort. It is also a great source of plant-based protein and other nutrients, making it a healthy and flavorful meal option. However, people with a soy allergy should avoid this dish.
Nutrition Facts
Per serving
Energy
84 kcal
Protein
6 g
Carbs
5 g
Fat
5 g
Fiber
1 g
Ingredients
Firm Tofu
200 gm (200g)
Chopped Tomato
0.25 cup (50g)
Green Bell pepper
0.25 cup, chopped (50g)
Red Bell Pepper
0.25 cup, chopped (50g)
Cumin seeds
0.5 tsp (2.5g)
Turmeric powder
0.25 tsp (1.25g)
Coriander Powder
0.5 tsp (1g)
Common salt
0.25 tsp (1.25g)
Fresh Coriander Leaves (chopped)
1 tsp (5g)
Olive Oil
1 tsp (5g)
Instructions
Cooking Steps
Heat a non-stick pan over medium heat. Add cumin seeds and let them splutter.
Add chopped tomatoes and cook for 3-4 minutes until they soften and turn mushy.
Add chopped bell peppers and cook for another 2-3 minutes.
Add crumbled tofu, turmeric powder, coriander powder, red chili powder, and salt. Mix well.
Cook for 5-7 minutes over medium heat until the tofu is cooked and the masala has thickened.
Garnish with fresh coriander leaves and serve hot.