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VEGAN TOFU SCRAMBLE
14

VEGAN TOFU SCRAMBLE

NUTRITION
HEALTHY RECIPES
Sep 15, 2024

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

  1. Prepare the Tofu: Crumble the firm tofu using your hands or a fork to resemble scrambled eggs.
  1. Sauté the Vegetables: Heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
  1. Add the Mushrooms: Add the sliced mushrooms to the pan and cook for 3-4 minutes until softened and lightly browned.
  1. 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.
  1. Add Spinach: Toss in the chopped spinach and cook for 2-3 minutes until wilted.
  1. 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.

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