VEGAN TOFU SCRAMBLE
Vegan Tofu Scramble is a delicious, protein-packed alternative to scrambled eggs, perfect for breakfast or brunch. Made with firm tofu crumbled to mimic the texture of scrambled eggs, It’s flavoured with turmeric, giving it a golden colour and warm flavour. Spinach and mushrooms add nutrients and texture, while garlic and olive oil enhance the taste. This easy-to-make dish is nutritious and versatile, allowing for various vegetable combinations. It’s perfect for a quick, healthy, and filling meal that’s entirely plant-based and packed with protein and fibre to energise you throughout the day.
RECIPE CATEGORY
Breakfast, Brunch, Lunch, Entrée
SERVING SIZE
1 serving
CUISINE
Mediterranean, American
PREPARATION / TECHNIQUES
Sauté, Pan-Fry, One-Pot Wonders
OCCASION / HOLIDAY
Weekday Breakfast, Brunch, Family Reunion, Summer, Winter
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Healthy, High Fibre, Low Cholesterol, Gluten-Free, Low Fat, Quick & Easy
DISH TYPE
Scramble, Main Dish
INGREDIENTS FOR VEGAN TOFU SCRAMBLE
- 100g firm tofu, crumbled
- 1/4 cup spinach, chopped
- 1/4 cup mushrooms, sliced
- 1/2 clove garlic, minced
- 1/2 tbsp olive oil
- 1/4 tsp turmeric
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 180
- Protein: 14g
- Carbohydrates: 8g
- Fibre: 3g
- Fat: 10g
- Saturated Fat:5g
- Sodium: 200mg
- Sugars: 2g
PREPARATION FOR VEGAN TOFU SCRAMBLE
- Prepare the Tofu: Crumble the firm tofu using your hands or a fork to resemble scrambled eggs.
- Sauté the Vegetables: Heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
- Add the Mushrooms: Add the sliced mushrooms to the pan and cook for 3-4 minutes until softened and lightly browned.
- Add the Tofu and Turmeric: Stir in the crumbled tofu and turmeric. Cook for 3-4 minutes, stirring frequently, until the tofu is heated and coated with the turmeric.
- Add Spinach: Toss in the chopped spinach and cook for 2-3 minutes until wilted.
- Season and Serve: Season with salt and pepper to taste. Serve the tofu scramble hot, and enjoy a nutritious, satisfying meal.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS FOR VEGAN TOFU SCRAMBLE
- For a creamier texture, press the tofu beforehand to remove excess water.
- Add nutritional yeast to the scramble for a cheesy flavour and extra B12.
- Use a non-stick pan to prevent the tofu from sticking and ensure an even cook.
VARIATIONS
- Add vegetables like bell peppers, onions, or tomatoes for more texture and flavour.
- Use smoked paprika or cumin for a smokier, spiced version of the tofu scramble.
- For added protein, toss in black beans or chickpeas alongside the tofu.
- Swap spinach with kale or Swiss chard for a different leafy green.
PREPPING AND STORAGE
- Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over medium heat or in the microwave before serving.
- Freezer: We don’t recommend freezing it, as tofu changes texture when frozen. Store it in the fridge for meal prep and consume it within a few days.