May Recipe

Tofu and Coconut Scramble

Healthy Vegetable Summer Salad

Just as regular curd consumed in most South Indian households, is made from cow's milk, Tofu is made from soy milk which is extracted from soy beans. However, Tofu is curd from a plant and not from animal sources. Tofu is also known as bean curd. It is white in colour and can be firm, extra firm or soft.

According to many studies carried out, consuming plant based foods such as Tofu, help reduce the risks of diabetes, obesity, heart diseases and overall mortality. It helps lower weight, improves complexion and hair and increases energy levels. It prevents cardiovascular diseases, as Tofu is a healthier protein source than animal protein. Further it helps lower LDL or bad cholesterol.

Genistein in Soy is a rich source of antioxidants which is said to prevent the growth of cancer cells. People with diabetes generally suffer from kidney disease and excrete protein in their urine. Consuming Tofu helps them to excrete less protein in comparison with those who have animal protein. Tofu also helps increase bone mineral density and may prevent bone loss during menopausal stages. It also helps prevent other menopausal symptoms. Studies have shown that Tofu also helps prevent liver damage that has occurred due to free radicals. The Soy in Tofu helps prevent Migraine headaches.

Nutritional Facts in half cup of Tofu:

Caloric value: 94; Protein - 10g; Carbohydrates - 2g; Fat - 5g; Calcium - 44%; Iron - 40%; Magnesium - 9%. Other nutrients present in small quantities are: Vitamin K, riboflavin, Folate, Vitamin B6, Thiamin, phosphorus, selenium, choline and manganese. Soy contributes all the amino acid that is necessary in a diet.

Prep / Cooking Time: 1 hour; serves: 10


•  Extra firm Tofu - One packet or 400 grams
•  Fresh Green Peas - 170 grams
•  Carrots - 170 grams
•  Onion - 1 medium
•  Tomatoes - 4 large and firm
•  Garlic - 4 cloves crushed
•  Oil - ¼ cup
•  Coconut milk - 450 grams
•  Cumin powder - 1 tbsp
•  Curry Powder - 1 tsp
•  Ginger paste - 1 ½ tsp
•  Red chilli paste - 1 tbsp (dry red chili ground)
•  Salt to taste


1. Place tofu in a plate and place another plate on top of it. Weigh the top plate down to help drain the water out of the tofu. Then crumble the tofu and set aside.

2. Chop the carrots into tiny bite sized pieces.

3. Chop and grind the tomatoes in a blender / mixer.

4. In a large pan, heat oil, over medium heat.

5. Add the onions and sauté for a few minutes.

6. Then add in the garlic and sauté till the aroma rises.

7. Next add in the crumbled tofu and cook. Cover the pan, stir the mix occasionally.

8. After 10 minutes stir in the cumin and curry powder, ginger paste, salt, red chilli paste and let it simmer.

9. Add the ground tomato/ tomato puree, coconut milk, peas and carrots and simmer for 30 minutes or till the peas are cooked.

10. Serve with Chapattis or Rice preparations.


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