Tofu Bhurji & Spinach Rice Roti

This is high protein nutritious recipe which can be used for weight loss, or as a post workout meal.

By Dr. Lakshmi K
03 September 2021


Spinach: Spinach is a superfood. It contains iron, folic acid which are mainly helpful for pregnant women. Spinach is helpful to boost the immunity so you can consider this as a post covid dish. The magnesium content in spinach may help to increase your metabolism, regulate heart rhythm and maintain blood pressure levels.

Jowar: Jowar improves digestion owing to the rich fibre content. Also, jowar is a gluten free grain. It contains beneficial plant compounds that reduces oxidative stress and lowers the risk of chronic diseases. It helps with weight loss.

Tofu: Tofu is an excellent source of protein for vegetarians and vegans alike. It contains all nine essential amino acids. It is also a valuable plant source of iron and calcium. It also provides minerals such as manganese, phosphorous, magnesium, copper, zinc and vitamin B1.Tofu helps in cardio vascular heart diseases as it improves the endothelial lining of the blood vessels and heart. Soya protein (from which tofu is derived) is believed to help lower levels of bad cholesterol (LDL). Tofu contains phytoestrogens called isoflavones – a group of chemicals found in plant foods. They help regulate the female hormones in the body. Also, it is beneficial for bone health, Osteoarthritis, weight loss and good skin. Please note to avoid tofu if you take medicines called MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinson’s disease.

Rice flour: Rice flour is gluten-free, making it a great addition to your weight loss plan. Insoluble fiber in rice flour is beneficial for bowel health – it provides the necessary water to stool, making it easy to pass through the intestines.


Ingredients list

  • Jowar Flour : Half cup
  • Rice Flour :Half cup
  • Spinach : 1/4
  • Jeera : 1 teaspoon
  • Chilli Paste : 1 teaspoon
  • Salt : as required
  • Oil : 1 teaspoon
  • Tofu : 50g
  • Onion : 25g
  • Ginger garlic paste : 1 teaspoon
  • Green peas : 20g
  • Red capsicum : 20g
  • Yellow capsicum
  • Oil : 1 teaspoon
  • Salt: as required


280 Kcal
12 g
26 g
22 g
6 g
Cooking Time
35 Mins



Step 1 :

In a vessel add jowar flour and rice flour mix well with hot water.


Step 2 :

Add spinach puree. Add jeera and chilli paste. Add salt as required


Step 3 :

Knead well into a dough. Make two rotis


Tofu Bhurji Preparation


Step 1 :

In a pan heat oil, add onions and fry until golden brown

Step 2 :

Add ginger garlic paste. Add green peas, red capsicum and yellow capsicum fry for a minute

Step 3 :

Add Salt as required. Add Tofu and scramble it.


Related Story:>What To Eat For A Healthy Heart


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