Palak (Spinach) Tofu Bhurji
A spiced spinach and tofu bhurji combining iron- and folate-rich palak with soy protein — a prenatal-friendly option for those limiting paneer.
- Iron source
- Calcium-rich
- Vegan
Why you'll love this
Spiced like an egg bhurji but made with tofu and palak, it comes together in 20 minutes and works rolled in a roti, stuffed in a sandwich or eaten with rice.
Good for: Breakfast · Lunch · Dinner · Busy mornings · Vegan
Total Time
20 min
Serves
2 people
Calories
190 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre4 g
- Iron3.8 mg
- Protein13 g
- Calcium240 mg
Why it can be useful during pregnancy
This bhurji gives a vegetarian or vegan pregnancy diet a quick protein dish that does not rely on paneer or eggs. Tofu brings protein and calcium, spinach adds iron, and the tomato cooked in the same pan helps your body use that plant iron.
Iron
Tofu and spinach both bring plant iron, which helps make haemoglobin, and the tomato in the masala adds vitamin C to help absorb it.
From: tofu, spinach, tomato
Calcium
Tofu is often set with calcium, which makes this bhurji rich in calcium for bones and teeth; look for calcium sulphate on the tofu label.
From: tofu
Protein
Crumbled tofu does the job egg does in a regular bhurji, giving the dish its protein to help build the baby's growing tissues.
From: tofu
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Tofu, crumbled – 200 g
- Spinach, chopped – 1.5 cups
- Onion, finely chopped – 1/2 cup
- Tomato, chopped – 1/2 cup
- Ginger-garlic paste – 1 tsp
- Turmeric powder – 1/4 tsp
- Red chili powder – 1/2 tsp
- Oil – 1.5 tbsp
- Salt – to taste
Easy substitutions
Tofu → Paneer from pasteurised milk
If you eat dairy and prefer its taste; paneer also gives protein and calcium.
Spinach → Frozen spinach, thawed and squeezed
Handy when fresh palak is not in season; add it at the same step.
How to make it
- 1
Heat oil in a pan; sauté onion until translucent.
- 2
Add ginger-garlic paste, then tomato; cook until soft.
- 3
Add turmeric and chili powder, then spinach; cook until wilted.
- 4
Add crumbled tofu and salt; mix well and cook 5 minutes on medium heat.
- 5
Serve with roti or as a sandwich filling.
Pregnancy-friendly tips
- Finish with a squeeze of lemon for extra vitamin C alongside the tomato.
- Have your chai an hour or so before or after rather than with this meal, since tea reduces plant iron absorption.
- Press the tofu in a clean cloth for 10 minutes first so it crumbles and browns instead of turning watery.
Safety note
Contains: Soy
Frequently asked questions
Can I make this bhurji milder for heartburn?
Yes. Halve the red chilli powder and cook the onion gently. Lighter, less spicy food is something some people find easier when heartburn is a problem.
Can I pack it in a lunchbox?
Yes. Roll it in a roti or fill a sandwich, keep the box cool, and eat it the same day.
Ratings & Reviews
Sign in to rate this recipe.
You might also like
More Prenatal Recipes
Calcium-Rich Ragi Porridge with Dates
A creamy ragi porridge cooked in milk and sweetened with dates, rich in calcium with fibre and protein, for a warm and wholesome prenatal breakfast.
- Calcium-rich
- Fibre source
- Vegetarian
Ragi (Finger Millet) Porridge
A warm ragi porridge cooked in milk with jaggery and cardamom, a quick prenatal breakfast that brings calcium from both the ragi and the milk.
- Calcium-rich
- Quick to make
- Vegetarian
Vegetable & Dal Soup with Whole Grain Toast
A light vegetable and dal soup with whole grain toast, a warm prenatal supper that brings protein, folate and plenty of fibre in one simple bowl.
- High fibre
- Folate source
- Light meal