Upma Breakfast Muffins

This high-protein, veggie-packed breakfast is the perfect spin on a breakfast muffin with an Indian twist. It is healthy and super easy to meal-prep!

Make these and prep ahead of time so you can just pull them out when you are hungry, re-heat them, and enjoy them with some Indian pickle, and some yoghurt.

Ingredients & Substitutions to make Upma Breakfast Muffins

• For the muffin base: coarse and fine semolina (sub with polenta), plant-based yoghurt
• Veggies: Red onion (sub with any other type of onion or shallots), carrots, peas, green chilies, ginger (feel free to add other veggies but keep the volume constant as it may increase the water content in the muffins)
• Protein: Smoked/regular firm tofu pressed (to remove excess water) and grated
• Tempering: extra virgin coconut oil, mustard seeds, urad dal, cashews, peanuts, curry leaves (feel free to remove ingredients that you don’t have at hand. This is a rough guide to a really good tempering. The very basic one would be just mustard seeds and curry leaves).

Follow @ beextravegant for other delicious, easy and vegan recipes.

Check out my other recipes:

• Healthy Vermicelli Upma recipe: High protein
• Semolina Gnocchi/balls Stir Fry
• Ven Pongal
• Vegetable Upma

High Protein Upma Muffins

Ingredients1x2x3x

For the upma muffin base:

• 1 cup coarse and fine semolina 160 g
• ½ cup plant-based yoghurt I use soy yoghurt, about 122 g
• 1 cup water 240 ml
• ½ red onion finely diced
• 1 carrot medium-sized grated
• 1 green chilli pepper minced
• ½ inch ginger minced
• ½ block or 250 g Smoked/regular firm tofu pressed (to remove excess water) and grated
• ½ tsp baking soda or 1 tsp baking powder
• Salt to taste
• 1 tbsp lemon juice

Tempering:

• 1 tbsp extra virgin coconut oil
• 1 tsp mustard seeds
• 1 tsp urad dal
• 1 tbsp cashews
• 1 tbsp peanuts
• 6-7 curry leaves

Instructions

• Preheat the oven to 180C/360F.
• Grease a muffin tin with oil and set aside.
• Mix together all the ingredients (semolina, yoghurt, water, salt, diced onion, grated carrots, grated tofu, minced ginger, minced red chilli pepper, baking powder) except lemon juice in a large mixing bowl.
• In a mini tempering pan, add the coconut oil on medium heat and add the mustard seeds.
• Once they start popping, add urad dal. When the urad dal turns very slightly golden, add the peanuts and then the cashews.
• When they become light brown, add the curry leaves and let them become crispy.
• Immediately add this to the Upma mixture and stir it in.
• Finally, add the lemon juice and stir it in.
• Pour or spoon the batter into the muffin tin, filling each cup to the top.
• Bake for 25-30 minutes or until the muffins are done and look slightly golden brown on the sides.
• Take it out and let it cool down completely before removing them with a spatula.
• Serve with some mango pickle and a cup of chai!

Notes

Gobi Manchurian is a popular Indo-Chinese dish with deep-fried cauliflower florets tossed in a spicy and tangy sauce. In this recipe, we will be making a delicious and crispy Gobi Manchurian that can be enjoyed as an appetizer or a main dish. The batter used in this recipe is made with a combination of corn starch and all-purpose flour, along with ginger-garlic paste, and red chili powder.

The dish is believed to have originated in India, where it has become a staple in Indian-Chinese cuisine. It first made in the Indian state of West Bengal and it was a hit in local Chinese restaurants. This dish is apparently said to have been created by a Chinese chef working in India, who modified the traditional Chinese dish, Manchurian, to suit the Indian palate. Therefore, the dish quickly became popular in other parts of India and eventually became a staple in Indian-Chinese cuisine.

Although it is traditionally made with cauliflower florets which are first deep fried, it is then sautéed with a variety of vegetables, and a spicy sauce is added to make it saucy and flavorful. It can be enjoyed as a starter or as a side dish with Fried Rice, Noodles, or even with Indian Bread.

What is Gobi Manchurian?

The popularity of Manchurian dishes, whether it be Indo-Chinese or street food, is undeniable. It’s a highly requested dish among food lovers and never fails to impress with its unique blend of flavors and texture. The dish is made with crispy, deep-fried vegetable fritters that are then stir-fried with a flavorful Manchurian sauce.

Within the Manchurian spectrum, the dry gobi Manchurian recipe stands out as the most popular and sought-after dish. The crispy exterior of the fried cauliflower fritters pairs perfectly with the spicy and tangy sauce, creating a harmonious blend of textures and flavors. The dish is a perfect balance of heat and tang, making it an irresistible option for anyone looking for a delicious and satisfying meal. Whether it’s served as an appetizer or main dish, the dry gobi Manchurian is sure to impress and leave a lasting impression on the taste buds.

How to make Gobi Manchurian?

Gobi Manchurian holds a special place in my heart for various reasons. It is a dish that reminds me of a special occasion or event, and a favourite dish that brings comfort and happiness. Alternatively, it’s a dish that I enjoy cooking and sharing with friends and family. Moreover, it’s a unique blend of flavours that I find irresistible. Whatever the reason, this dish is a special dish to me and holds a special place in my taste buds. I hope this dish helps you create new memories and explore new flavours in this journey of cooking consciously. Let’s dive in.

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Gobi Manchurian: Step-by-step recipe

Clean and cut the cauliflower into medium-sized florets. If you see any insects or worms, then add the florets into the hot water with some salt for a few minutes to blanch the cauliflowers. Discard the water and drain completely.

In a large bowl, add the cauliflower florets. Add cornstarch, all-purpose flour, and ginger-garlic paste. Add red chilli powder, salt, and pepper.

Toss to coat and heat oil in a pan. Once the oil is hot, gently slide the florets one by one and deep fry them till crispy and golden in colour on medium heat.

Note: Also, fry the florets in batches, do not overload, just add 7-8 florets at a time.

Keep the florets aside. In a separate pan, heat oil, add in garlic, and ginger, and saute for 20 secs. Furthermore, add onion and bell pepper. Stir fry for 30-90 secs on high heat.

Mix soy sauce, red sauce and sriracha sauce in a bowl and add it to the pan.

Finally, add the cornstarch slurry, let the sauce thicken and then add the fried cauliflower florets, and salt (if required), and give a quick toss till the sauce coats the pieces.

Garnish with scallions and sesame seeds.

Check out my other recipes here:

• Fried vegetable momos
• Chilli Garlic Noodles
• Vegan Kathi rolls

Gobi Manchurian

Ingredients1x2x3x

Crispy Cauliflower Florets

• 2 – 2.5 cups cauliflower cut in florets about 20 -22 florets
• ⅓ cup All purpose flour maida
• ¼ cup corn starch
• 2 teaspoon ginger garlic paste minced ginger and garlic
• 2 teaspoon red chilli powder
• salt and pepper to taste
• water as required

Manchurian Sauce

• 1 tablespoon oil
• 1 teaspoon ginger minced
• 1 teaspoon garlic minced
• ¼ cup bell pepper green bell pepper
• 1 tablespoon soy sauce
• 1 tablespoon Red chilli sauce
• 1 tablespoon Sriracha Sauce
• 2 tablespoon coriander/cilantro leaves finely chopped
• salt to taste
• 2 tablespoon Cornstarch (to make a slurry)
• Sesame seeds to garnish

Instructions

• Clean and cut the cauliflower into medium-sized florets. Discard the water and drain completely.
• In a large pot boil enough water (leaving enough space to submerge cauliflower florets) and add salt to it. Blanch the cauliflowers in the salted boiling water for about 8 minutes.
• Drain and dry the cauliflower florets
• In a large bowl, combine cornstarch, all-purpose flour, ginger-garlic paste, red chilli powder, and salt, and pepper. Add water little by little to form a not-too-thick, not-too-thin lump-free batter.
• Add Cauliflower florets into this batter and toss to coat.
• Heat up enough oil in a frying pan. Once the oil is hot, gently slide the florets one by one and deep fry them till crispy and golden in colour on medium heat.

To make Gobhi Manchurian

• Heat oil in a pan till hot, add in garlic, and ginger, and saute for 20 secs. Then, add the green bell pepper. Stir fry on high heat.
• IN a separate bowl, combine soy sauce, red chilli paste and sriracha
• Add cornstarch slurry to this and on low heat and cook until you get a thick sauce of desired consistency.
• Finally, add the fried cauliflower florets, and salt (if required), and give a quick toss till the sauce coats the pieces and serve immediately.
• Garnish with coriander leaves and scallions/spring onions and optionally sesame seeds.
• Serve this crispy gobi Manchurian over rice or fried rice.

Nutrition

Looking for a vegan alternative to scrambled eggs that’s delicious and easy to make? Look no further than this tofu bhurji! This flavorful Indian dish is made with grated or crumbled tofu, spices, and vegetables, and can be served for breakfast, lunch, or dinner. In this blog post, we’ll walk you through how to make tofu bhurji step by step, and share some tips and tricks for making it perfect every time. This recipe is quick and easy to make, taking only 20 minutes from start to finish. It is perfect for a quick and satisfying breakfast or lunch.

This recipe is quick and easy to make, taking only 20 minutes from start to finish. It serves 2-3 people and is perfect for a quick and satisfying breakfast or lunch.

What is a traditional Bhurji/Scramble?

“Bhurji” or “Bhurji masala” is a traditional Indian dish that consists of scrambled eggs or paneer (Indian cottage cheese) cooked with a blend of spices and vegetables. The dish is usually eaten for breakfast or as a snack and can be served with bread or roti (Indian flatbread). Bhurji can be made with various substitutions, depending on dietary preferences or restrictions. Additionally, vegetables like mushrooms, bell peppers, or spinach can be added to the dish for extra nutrition and flavour.

We will be keeping the traditional recipe as it is, except replacing it with plant-based ingredients to make it healthy and cruelty-free. I will be replacing the egg/paneer with tofu and adding a bit of almond cream to add the fattiness that paneer usually has and tofu doesn’t.

Why Tofu Bhurji?

Tofu scramble is a healthy breakfast or meal option due to several reasons. Firstly, tofu is a good source of plant-based protein. A 100-gram serving of tofu contains approximately 8-10 grams of protein, which can help keep you feeling full and satisfied. Additionally, tofu is low in saturated fat and contains no cholesterol, unlike animal-based protein sources. A diet high in saturated fat and cholesterol has been linked to an increased risk of heart disease.

Moreover, tofu is also a good source of several essential vitamins and minerals, including calcium, iron, and magnesium. Lastly, tofu scramble is a versatile dish that can be easily customized with vegetables, herbs, and spices to add flavour and nutritional value. It’s important to note that the healthfulness of a tofu scramble will depend on the other ingredients used and the cooking method. Adding excessive amounts of oil or high-sodium seasonings can increase the calorie and sodium content of the dish.

Therefore, it’s best to use healthier cooking methods and choose whole-food ingredients to make a tofu scramble that’s both delicious and nutritious.

Tips for Making Tofu Bhurji

• Use firm tofu to get the right texture for this dish.
• If you don’t have plant-based cream, you can use coconut milk or cashew cream instead to add a bit of fattiness that paneer has.
• Adjust the amount of spice powders according to your taste.
• You can add other vegetables like peas or carrots to this dish for more flavour and nutrition.
• Serve Tofu Bhurji with some chutney or pickles for an extra kick of flavor.

To make Tofu Bhurji, follow these simple steps:

1. Grate or crumble the tofu and set aside. Heat oil or vegan butter in a pan on a medium-low or medium flame. Add cumin seeds, let them crackle, and change color.

1. Once they turn brown, add the minced ginger, garlic, chopped chilli, and onions.

1. Mix well and sauté until the onions turn translucent. Then add the chopped bell pepper and sauté for about 3 minutes.

1. Now add all the dry spice powders – turmeric, red chilli powder, coriander powder, garam masala, and a pinch of salt and mix together for a couple of minutes.

1. Then add tomatoes and sauté on medium-low heat till they become soft. Then, add the crumbled tofu, and plant-based cream. Mix well and cook for 1-2 minutes on low heat until you reach your desired consistency.

Then, add the crumbled tofu, and plant-based cream. Mix well and cook for 1-2 minutes on low heat until you reach your desired consistency. Lastly, add the chopped coriander leaves, mix and turn off the heat.

Serve Tofu Bhurji hot with toasted sourdough bread, some avocado, black pepper and a squeeze of fresh lemon. You can also serve it with roti, paratha , or as a stuffing in masala dosa.

If you’re looking for more tasty tofu-based recipes, be sure to check out my other posts. Thanks for reading, and happy cooking!

• Healthy Vermicelli Upma Recipe – Semiya Upma – High Protein (with Tofu)
• Upma Breakfast Muffins – High Protein
• Tofu Masala Sandwich – Bombay Street Food Style

Tofu Bhurji – Spicy Scrambled Tofu

Ingredients1x2x3x

• 1 block of firm tofu grated or crumbled
• 2 tbsp oil or vegan butter
• 1 tsp cumin seeds
• 1 tsp minced ginger
• 1 tsp minced garlic
• 1 chopped chili
• 1 chopped onion
• 1 chopped bell pepper
• 1 tsp turmeric
• 1 tsp red chili powder
• 1 tsp coriander powder
• 1 tsp garam masala
• Pinch of kala namak/black salt for the eggy taste. Sub with regular salt
• 2 chopped tomatoes
• 2 tbsp plant-based cream
• Handful of chopped coriander leaves
• Sourdough bread or roti for serving

Instructions

• Heat oil or vegan butter in a pan on a medium-low or medium flame.
• Add cumin seeds, let them crackle, and change color. Once they turn brown, add the minced ginger, garlic, chopped chilli, and onions.
• Mix well and sauté until the onions turn translucent. Then add the chopped bell pepper and sauté for about 3 minutes.
• Add turmeric, red chili powder, coriander powder, garam masala, and a pinch of salt. Mix well and sauté for a couple of minutes.
• Add chopped tomatoes and sauté on medium-low heat until they become soft.
• Add the crumbled tofu and plant-based cream. Mix well and cook for 1-2 minutes on low heat until you reach your desired consistency.
• Finally, add chopped coriander leaves, mix and turn off the heat.
• Serve Tofu Bhurji hot with toasted sourdough bread or roti.
• Enjoy your delicious and nutritious vegan Tofu Bhurji!

Nutrition

High Protein Upma Muffins

Ingredients1x2x3x

For the upma muffin base:

• 1 cup coarse and fine semolina 160 g
• ½ cup plant-based yoghurt I use soy yoghurt, about 122 g
• 1 cup water 240 ml
• ½ red onion finely diced
• 1 carrot medium-sized grated
• 1 green chilli pepper minced
• ½ inch ginger minced
• ½ block or 250 g Smoked/regular firm tofu pressed (to remove excess water) and grated
• ½ tsp baking soda or 1 tsp baking powder
• Salt to taste
• 1 tbsp lemon juice

Tempering:

• 1 tbsp extra virgin coconut oil
• 1 tsp mustard seeds
• 1 tsp urad dal
• 1 tbsp cashews
• 1 tbsp peanuts
• 6-7 curry leaves

Instructions

• Preheat the oven to 180C/360F.
• Grease a muffin tin with oil and set aside.
• Mix together all the ingredients (semolina, yoghurt, water, salt, diced onion, grated carrots, grated tofu, minced ginger, minced red chilli pepper, baking powder) except lemon juice in a large mixing bowl.
• In a mini tempering pan, add the coconut oil on medium heat and add the mustard seeds.
• Once they start popping, add urad dal. When the urad dal turns very slightly golden, add the peanuts and then the cashews.
• When they become light brown, add the curry leaves and let them become crispy.
• Immediately add this to the Upma mixture and stir it in.
• Finally, add the lemon juice and stir it in.
• Pour or spoon the batter into the muffin tin, filling each cup to the top.
• Bake for 25-30 minutes or until the muffins are done and look slightly golden brown on the sides.
• Take it out and let it cool down completely before removing them with a spatula.
• Serve with some mango pickle and a cup of chai!

Notes