#WorldTofuDay: Bhurji, makhani: No longer niche, tofu goes mainstream

During the pandemic, tofu surged in popularity as people sought out nutritious, versatile, and shelf-stable food options. This soy-based dish, rich in protein and low in fat, quickly became an essential part of many cuisines worldwide. Its ability to absorb flavours and adapt to various cooking styles made it a favourite in both vegetarian and non-vegetarian households. Tofu’s rise to culinary stardom is not just a trend but a testament to its health benefits and versatility. From traditional Asian dishes to innovative Western recipes, tofu has firmly established itself as a staple ingredient in modern cooking, catering to diverse palates and dietary needs.

‘Tofu is no longer just a first cousin of paneer in India’

Tofu has carved out its own distinct identity in Indian cuisine; it is no longer just a first cousin of paneer in India. Initially seen as a mere substitute, chefs are now experimenting with tofu in traditional dishes like bhurji, tikka masala, and makhani, showcasing its versatility and ability to absorb rich, complex flavours. Its health benefits, including being a rich source of plant-based protein and low in fat, have made it a favourite among health-conscious consumers. This culinary experimentation has elevated tofu from a niche ingredient to a mainstream staple, proving that it can stand on its own in the vibrant tapestry of Indian cuisine.

HEALTH BENEFITS OF TOFU

Rich in proteins and provides all essential amino acids

It is low in saturated fat and is cholesterol-free

Tofu is a good source of iron

It contains isoflavones, plant compounds that have antioxidant properties


KEY DATA

The global tofu market size reached US$ 2.8 billion (₹23,426.59 crore) in 2023. The market is expected to reach US$ 4.3 billion (₹35,975.03 crore) by 2032, exhibiting a growth rate (compound annual growth rate) of 4.7% during 2024-2032.

- Source: IMARC

Chef Anant Sahni from Taj Fort Aguada Resort & Spa Goa shares, “Tofu bhurji, tofu tikka masala, kadhai tofu, and tofu saag are some desi delights that one can prepare with tofu. To give it more regional flavours, one can also experiment with tofu Chettinad, tofu rogan josh, and perhaps tofu dosa for a protein-packed south Indian breakfast.”

Chef Ruffy Shaikh, Sr Sous Chef, ITC Grand Central, Mumbai, adds, “Before cooking Indian dishes with tofu, marinate it in yoghurt and spices. Tofu absorbs flavours more readily and has a firmer texture when excess moisture is removed. In classic Indian recipes, use tofu as a substitute for paneer or meat, adjusting cooking times as necessary.”

RECIPE:

Tofu Kathi Roll


Ingredients

For the marinade:

Cubed firm tofu 200 gram
Yoghurt 2 tablespoon
Lemon juice 1 tablespoon
Ginger-garlic paste 1 teaspoon
Turmeric powder 1 teaspoon
Red chilli powder 1 teaspoon
Garam masala 1 teaspoon
Salt to taste

For the filling:
Oil 1 tablespoon
Thinly sliced medium onion - 1
Thinly sliced bell pepper - 1
Finely chopped medium tomato - 1
Cumin seeds 1 teaspoon
Coriander powder 1 teaspoon
Cumin powder 1 teaspoon
Chaat masala 1 teaspoon
Salt to taste
Fresh coriander leaves, chopped

For the wrap:

Whole wheat tortillas - 4
Green chutney
Chaat masala for sprinkling
Lemon wedges

METHOD


Mix yoghurt, lemon juice, ginger-garlic paste, red chilli powder, garam masala, turmeric powder, and salt in a bowl. Add tofu cubes and marinate for 30 minutes.
Heat oil in a pan over medium heat. Add cumin seeds until they pop, then add bell peppers and onion, cooking until tender. Add salt, chaat masala, cumin powder, coriander powder, and tomatoes, cooking until tender. Add marinated tofu and cook for 5-7 minutes. Garnish with coriander leaves.
Reheat chapatis or tortillas and spread green chutney on each. Place tofu filling in the centre, sprinkle chaat masala, and roll tightly. Serve warm with lemon wedges.


Recipe by: Chef Ruffy Shaikh