Why you should pick tofu scramble over paneer bhurji
What's the story
Paneer bhurji is a beloved Indian comfort food. Warm, flavorful, and satisfying, this scrambled paneer (cottage cheese) dish is a household favorite. But what if you crave that familiar taste but with fewer calories and more health benefits? Enter the world of tofu scramble. This article will show you why swapping paneer for tofu is a health win and how to make the transition both tasty and nutritious.
Nutritional value
Health benefits of tofu
Tofu, produced from soy milk, is low in calories and a great source of protein. A 100-gram serving of tofu provides around eight grams of protein. In comparison, 100 grams of paneer contain roughly 18 grams. Despite paneer's higher protein content, tofu's lower fat content makes it a better choice for weight management. Plus, tofu is packed with essential minerals like iron, calcium, and magnesium.
Versatility
Easy to cook with
Tofu's neutral taste and adaptability allow it to seamlessly replace paneer in a variety of recipes. Its ability to absorb spices and flavors makes it an excellent choice for Indian dishes like bhurji. To make tofu scramble as a substitute for paneer bhurji, just crumble firm tofu and saute it with onions, tomatoes, turmeric, and garam masala for a delicious meal.
Sustainability
Environmental impact
Turns out, picking tofu over paneer is a win for the environment too. The production of soy-based foods like tofu typically uses less water and land than that of dairy products such as paneer. Plus, growing soy has a smaller carbon footprint than raising cows for dairy, so your tofu scramble isn't just healthy—it's also helping the planet.
Affordability
Cost-effective option
Tofu is frequently cheaper than paneer. The average price for 200g of firm tofu is approximately $2 to $3, whereas the same amount of paneer can cost anywhere from $4 to $5 or more, depending on the brand and quality. This price advantage makes integrating tofu into your diet not only a health-conscious decision but also a financially savvy one.
Preparation
Cooking tips for tofu scramble
To achieve the optimal texture in tofu scramble, it's crucial to press firm or extra-firm tofu between paper towels to extract as much water as possible. This step allows it to crisp nicely when sauteed with spices. Customize the dish with a range of herbs and spices to keep it flavorful and nutritious.