Low FODMAP High Protein Tofu Bhurji (No Onion No Garlic)
Low FODMAP High Protein Tofu Bhurji or crumble
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Plate
Ingredients
- Firm tofu — 170g 6 oz, pressed and crumbled
- Cooking oil — 1 tbsp 15 ml
- Cumin seeds — ½ tsp
- Fresh ginger — 1 tsp grated
- Asafoetida — 1 small pinch use a blend without onion or wheat; gluten-free if strict
- Tomato — 1 medium about 100g / 3.5 oz, finely chopped
- Turmeric — ¼ tsp
- Coriander powder — ½ tsp
- Red chili powder — ¼ tsp to taste
- Salt — to taste
- Lemon juice — ½ tsp
- Fresh coriander leaves — 1 tbsp chopped
Instructions
- Wrap the firm tofu in a clean towel, weigh it down and press for 15 minutes, then crumble.
- Warm the oil on medium. Add the cumin seeds and let them darken for a few seconds.
- Add the grated ginger and the pinch of asafoetida. Stir for about 30 seconds until fragrant.
- Add the tomato, turmeric, coriander powder, chili and salt. Cook 3 to 4 minutes until soft and the oil just separates at the edges.
- Fold in the crumbled tofu. Cook 3 to 4 minutes, stirring, so it warms through and catches a little color.
- Turn off the heat, add the lemon juice and fresh coriander. Serve with a small rice-based flatbread or on its own.
Notes
245 kcal, ~21g protein, ~10g fat, ~9g carbohydrate. Firm tofu portion kept to 170g to stay within the low FODMAP limit.