Physicians Committee for Responsible Medicine (PCRM)
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Recipe of the Week

April 28, 2015

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Did you know that a half cup of firm tofu contains 13 grams of protein? Learn more about the protein myth >


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For more tasty recipes like this one, join our 21-Day Vegan Kickstart India program!


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Want to learn more about today’s diet in India? Join Dr. Zeeshan Ali as he discusses exporting heart disease to India at the 2015 International Conference on Nutrition in Medicine: Cardiovascular Disease.

Tofu Paneer Bhurji

Tofu Paneer Bhurji

This is one of our favorite recipes from our 21-Day Kickstart India program. Serve this Indian-style savory tofu scramble with rice and Indian flat bread or place in your favorite whole-grain wrap or tortilla.

Makes about 4 1-cup servings


1 teaspoon cumin seeds
1 medium onion, finely chopped
1 garlic clove, minced
1-4 green chilies, seeded and chopped
1/2-inch piece fresh ginger, peeled and minced
2 tomatoes, chopped
1/4 teaspoon turmeric
1 teaspoon garam masala
salt, to taste
1 14-16 ounce container firm or extra-firm tofu, drained and crumbled
3 teaspoons cashew paste (optional)
1/4 cup finely chopped fresh cilantro for garnish (optional)


To make cashew paste, place 1/4 cup (25 g) raw cashews in 1 cup (250 ml) of water to soak for half an hour. After cashews are soaked, place them in a food processor and process into a fairly smooth paste. To achieve a more paste-like texture, pour out the water and continue to grind the cashews and then add a little water if needed to achieve desired consistency.

Place large pan on medium heat and add cumin seeds. When they sputter, add onion, garlic, green chilies, and ginger. When the mixture begins to brown, add tomatoes, turmeric, garam masala, and salt. When tomatoes begin to break down, add tofu and cashew paste, if using, and stir well. Garnish with cilantro, if using.

Tip: Instead of mincing and finely chopping the onion, garlic, chilies, and ginger, you can put them all in the food processor and make it into a paste. This can cut down the preparation time and the taste will be equally good.

Per serving (1/4 of recipe): 101 calories; 4.5 g fat; 0.9 g saturated fat; 37.1% calories from fat; 0 mg cholesterol; 9.5 g protein; 8.6 g carbohydrate; 3.4 g sugar; 2.1 g fiber; 168 mg sodium; 222 mg calcium; 2.7 mg iron; 36 mg vitamin C; 237 mcg beta-carotene; 0.5 mg vitamin E

Source: Dr. Nandita Shah

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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