Zero-oil Tofu scrambled is a popular and satisfying vegan and vegetarian alternative to animal derived. According to U.S. Department of Agriculture, half cup of Tofu gives 21.8 grams of protein. It makes tofu a best alternative to animal derived protein.
Thus, the dish is versatile and packed with plant-based protein, making it a favorite among those looking for a cruelty-free breakfast option. Moreover, we are making it in zero oil, so a way more healthier alternative.
Key benefits–
- Protein-rich: Tofu is an excellent source of plant-based protein, making tofu scrambled a nutritious choice for vegans and vegetarians.
- Low in cholesterol: Tofu contains zero cholesterol making it a heart-healthy choice.
- Versatility: Tofu bhurji can be customized with various vegetables, spices, and seasonings; allowing for endless flavor possibilities.
- Plant-based: As Tofu is completely plant based, making it a perfect food option for people following vegan and vegetarian diets, Also, for people having allergies from animal based products.
Here, we are making zero-oil tofu scrambled for diabetics. You can customize this recipe according to your choice and taste. You can add olive oil during preparation, or veggies according to your taste.
Zero-oil Tofu Scrambled for diabetics | Tofu Bhurji for weightloss
Zero-Oil tofu scrambled is a versatile, healthy, nutritious, plant-based, and zero-oil meal option for those who are looking for an oil-free diet. Tofu bhurji for weightloss is a delicious breakfast recipe, inspired by an Indian egg bhurji recipe.
Equipment
- 1 big pan
- Spatula
Ingredients
- 1 onion diced
- 1 tomato
- 2 tbsp red bell pepper diced
- 2 tbsp capsicum
- 1 bowl mushrooms sliced
- 450 gms tofu
- 1 bowl coriander chopped
Spices
- 1/4 tsp garam masala
- 1/4 tsp turmeric
- 1/4 tsp garlic powder
- 1/4 tsp Magii masala magic
- 1/4 tsp coriander powder
- 1/4 tsp cumin powder
- 1/4 tsp red chilly powder
- salt to taste
- 2-3 tbsp water for cooking as we are not using oil at all
Instructions
- In a large pan, saute diced onions in water for 2-3 minutes.
- Next, add chopped tomato. Cook for 2 minutes.
- Now, add mushrooms, capsicum, and red bell peppers. Cook for another 10 minutes. Don't add more water as mushrooms also release water.
- Add all the spices and mix well. Add 1 tbsp of water if required. Cook for another 1 minute.
- Lastly, add crumbled tofu. Mix well and allow it to cook for 2-3 minutes
- At last, add chopped coriander. Mix well and serve.
Notes
- zero-oil tofu scrambled is a boon for people who are on a diet, zero oil diet, or are diabetics.
- It is a very versatile recipe. You can make changes as per your requirements or taste. Also, you can add as many vegetables as you want.
- Lastly, this zero-oil tofu bhurji recipe is a good food option for people who are vegan and vegetarian.