Looking for the perfect plant-based breakfast that’s both satisfying and packed with protein? Say goodbye to boring mornings and hello to your new favorite dish: the ultimate Scrambled Tofu! This recipe perfectly mimics the texture and savory goodness of scrambled eggs, but it’s completely vegan and cholesterol-free. The secret? A magical pinch of turmeric for that classic golden hue and a few key spices. Whether you’re a long-time vegan or just exploring plant-based options, this scramble is a game-changer. It’s not just for breakfast either – serve it up for a quick and nutritious lunch or dinner. Let’s get scrambling!
Ingredients
• Makes 2 1/2 cups / 625 mL, enough for 2 to 3 servings
• 1 pound / 454 g medium-firm tofu
• 2 teaspoons / 10 mL coconut or olive oil
• 1 cup / 250 mL sliced mushrooms
• 1 cup / 250 mL sliced napa cabbage
• 1/2 cup / 125 mL diced red bell pepper
• 1 clove garlic, minced
• 1 teaspoon / 5 mL tamari or soy sauce
• 1/4 teaspoon / 1 mL ground cumin
• Pinch of turmeric
• 2 tablespoons / 30 mL chopped green onion
• 1 tablespoon / 15 mL nutritional yeast (optional)
• 1 tablespoon / 15 mL chopped fresh cilantro or parsley
• 1/4 teaspoon / 1 mL salt (optional)
Instructions
1. Press the tofu for at least 20 minutes to remove excess water. Discard the liquid. Place the pressed tofu in a bowl and mash it with a fork to your desired crumble size.
2. Heat the oil in a large skillet over medium heat. Add the mushrooms, cabbage, bell pepper, and garlic. Cook, stirring frequently, for about 5 minutes or until the vegetables have softened and the moisture has evaporated.
3. Stir in the mashed tofu, tamari, cumin, and turmeric. Cook for another 5 minutes, stirring occasionally, to allow the flavors to meld.
4. Remove from heat and stir in the green onion, nutritional yeast (if using), cilantro or parsley, and salt (if using).
5. Serve immediately with your favorite salsa, whole-grain toast, or as part of a larger breakfast spread.
Nutritional Information
• Per 1 1/4 cups / 310 mL serving: calories: 243, protein: 23 g, fat: 14 g, carbohydrate: 12 g (5 g from sugar), dietary fibre: 4 g, calcium: 514 mg, iron: 5 mg, magnesium: 102 mg, phosphorus: 396 mg, potassium: 695 mg, sodium: 877 mg, zinc: 3 mg, thiamin: 0.2 mg, riboflavin: 0.4 mg, niacin: 9 mg, vitamin B 6: 0.4 mg, folate: 66 mcg, pantothenic acid: 1.1 mg, vitamin B 12: 0 mcg, vitamin A: 100 mcg, vitamin C: 92 mg, vitamin E: 1 mg, omega-6 fatty acids: 4 g, omega-3 fatty acids: 0.5 g. Percentage of calories from protein 34%, fat 48%, carbohydrate 18%.
Pro Tips
• Pro-Tips for the Perfect Scramble
• For a more ‘eggy’ flavor, add a pinch of kala namak (black salt) at the very end of cooking. Its sulfurous notes work wonders to mimic the taste of eggs.
• Don’t over-mash the tofu! Leave some larger crumbles for a more varied and satisfying texture that’s closer to traditional scrambled eggs.
• Customize your veggies! Spinach, kale, onions, or zucchini are all fantastic additions. Add leafy greens in the last couple of minutes of cooking so they just wilt.
• For a creamier scramble, stir in a splash of unsweetened plant-based milk or a tablespoon of vegan sour cream just before serving.
FAQ
Q: Is scrambled tofu a good source of protein
A: Absolutely! This scrambled tofu is an excellent source of plant-based protein. A single serving packs an impressive 23 grams of protein, making it a fantastic and satisfying way to start your day or refuel after a workout.
Q: Can I use a different type of tofu for this scramble
A: Yes, but the texture will change. Medium-firm tofu is recommended for the perfect balance of a soft yet crumbly texture. Firm or extra-firm tofu will result in a drier, chewier scramble, while silken or soft tofu will create a much creamier, softer scramble.
Q: How can I make my tofu scramble taste more like eggs
A: The secret to an authentic ‘eggy’ flavor is a pinch of kala namak (black salt), as mentioned in the pro-tips. Its unique sulfurous compounds mimic the taste of eggs. Add it at the very end of cooking for the best effect. The optional nutritional yeast also adds a savory, cheesy depth.
Q: How long does scrambled tofu last in the fridge
A: You can store leftover scrambled tofu in an airtight container in the refrigerator for up to 4 days. It’s a great option for meal prep! Simply reheat it in a skillet or microwave for a quick and easy vegetarian meal.
