Breakfast

Indian Scrambled Tofu

Name: Indian Scrambled Tofu
Yield: 2 (est.)
Ingredients: 400 g firm tofu (pressed and crumbled); 1 medium onion, chopped; 2 cloves garlic, minced; 1-inch ginger, grated; 2 green chillies, chopped (optional); ½ tsp turmeric powder; 1 tsp coriander-cumin powder; ½ tsp garam masala or Punjabi masala; Salt to taste; 1 tbsp oil or ghee; Fresh coriander to garnish

Crumbled tofu cooked with onion, ginger, garlic and warming spices — an easy Indian-style scramble.

Prep: 10 min
Cook: 12–15 min
Serves: 2 (est.)

Ingredients

400 g firm tofu (pressed and crumbled)
1 medium onion, chopped
2 cloves garlic, minced
1-inch ginger, grated
2 green chillies, chopped (optional)
½ tsp turmeric powder
1 tsp coriander-cumin powder
½ tsp garam masala or Punjabi masala
Salt to taste
1 tbsp oil or ghee
Fresh coriander to garnish

Nutrition

Per serving (1/2 of batch), estimated

Calories: 385 kcal
Protein: 35.7 g
Carbohydrates: 13.6 g
Fat: 24.6 g
Fibre: 6.4 g

Method

1
Heat oil or ghee in a pan. Add onion, garlic, ginger, and chillies. Sauté until golden.
2
Add all the spices and mix well.
3
Add crumbled tofu and cook for 5–7 minutes until well combined and slightly crisp.
4
Garnish with fresh coriander.

Radhika’s Tip

Turn this into a balanced meal by serving it with a generous portion of vegetables plus a whole-grain roti, sourdough or other fibre-rich carbohydrate. A squeeze of lemon at the end also brightens the flavour without needing extra salt.

Notes

Nutrition basis: Estimated yield: 2 servings. Firm tofu model: 144 kcal and 17 g protein/100 g; 1 tbsp oil; excludes bread or roti. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.