How To Make a Healthy Leek And Scrambled Tofu Sabzi

Today's post is about Leek and scrambled tofu sabzi. Leek and Tofu, both are foreign ingredients to Indian cuisine. However Indian cuisine has the ability to pilfer foreign ingredients and make them it's own. So, let us Indianize these two alien ingredients. This recipe is a super easy, delicious, and healthy way to add proteins to your breakfast diet.

This leek and scrambled tofu sabzi recipe is my favorite way to eat these two veggies together. In my household, it is a staple breakfast recipe. It goes great with plain Paranthas.. If you like Paneer bhurji or egg bhurji, this is the best vegan alternative you could get.

Still looking for reasons to try this recipe? Let me put things in pointers..

• It is super quick sabzi.
• Healthy breakfast recipe: great source of plant-based proteins.
• Highly versatile: Make Frankie rolls, Stuff in a sandwich, goes best with roti and paranthas.
• Very few spices and ingredients.
• Duper easy.

Alright, so now that I have put things in perspective, let us have a little discussion on how to make it.

What do we need to make leek and scrambled tofu sabzi?

1. Extra-firm tofu: Yes, pick the packet that states I am Extra Firm! why? Because it has great texture and has the least water content. So, it will cook quickly and taste better. You can definitely try this recipe with softer varieties of tofu but as I stated above, they will take longer to cook. As, we need to cook tofu to a point where there is no moisture left in the sabzi, using silken or medium-firm tofu will take much longer to cook. So, one pro-tip: To reduce the cooking time, start by putting the scrambled tofu in a cheesecloth (or something similar) and squeeze out the excess moisture.
   
   
2. Leek: It has an onionish texture and flavor to it but it is on the very milder side. That is why it is the best replacement for onion in a breakfast recipe. Leek needs to be washed thoroughly as they grow pretty much underground. The part of leek stalks that are edible grows underground. So, I like to give it a vertical slice and run under water to remove any dirt deposit. Then it is ready to be sliced and cooked.
   
   
3. Turmeric: Turmeric is the key spice that I use in this recipe.
   
   
4. Black salt: Black salt gives an eggy edge to this tofu recipe. Though it is just salt, still can be considered as an important spice for this recipe.
   
   
5. Tomato paste: A little tomato paste helps to bring this recipe together. You can substitute it with fresh tomato puree. Just take care to cook it till it starts to leave oil.
   
   
6. Other vegetables: Peas and carrots are what I normally use. These are totally optional and if using, use your choice of veggies.
   
   
   

Leek is a low calorie and high fiber vegetable. Also, Tofu is low in calories but rich in proteins and fat. They together make a perfect healthy recipe.

You can further enhance the flavor profile of the sabzi by adding some curry leaves with cumin or use chopped tomatoes and cilantro for the garnish.

Do give this one a try and let me know what you think in the comments section below.

How To Make a Healthy Leek And Scrambled Tofu Sabzi

Meenakshi

Healthy leek and scrambled tofu sabzi is super easy, delicious, and is a perfect way to add proteins to your breakfast diet.

5 from 3 votes

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Course Breakfast, Side Dish

Cuisine Indian

Servings 6

Calories 108 kcal

Ingredients

  

1x2x3x

• 2 tablespoon Cooking Oil
• 1 teaspoon Cumin seeds (optional)
• 2 stalks of Leek (chopped)
• ½ teaspoon Turmeric
• 1 tablespoon tomato paste
• 16 oz extra firm Tofu (453 g)
• ½ cup veggies mix (chopped finely)
• 1 teaspoon Salt (as per taste)
• ½ teaspoon Black salt
• ½ teaspoon Chili powder (as per taste)
• ½ teaspoon black pepper (optional)

Instructions

 

• Heat a pan and add oil.
• When the oil is hot add cumin seeds. As the cumin seeds sizzle, add chopped leek.
• Sauté at medium flame for 1 minute.
• Create a little space in the center of the pan by pushing the leeks to the edges. Now in the center add turmeric. Cook for 5 seconds while stirring and then add the tomato paste. Stir everything together with leeks and cook covered for half a minutes on medium flame
• In the meantime, press tofu to remove any excess water, scramble, and then add to the pan.
• Toss in the chopped vegetables if adding at this stage.
• Add the seasonings: salt, black salt, black pepper, and chili powder. Mix everything well and let it cook uncovered for 8-9 minutes on medium heat. Stir regularly and cook until all the water from the tofu dries out and sabzi starts to leave oil.
• Turn off the flame and serve warm with your choice of flatbread.

Notes

Nutrition

Calories: 108kcal

Keyword healthy and quick breakfast sabzi, tofu and leek sabzi

Tried this recipe?Let us know how it was!