SEASONED TOFU SCRAMBLE WITH SPINACH AND ONION

SEASONED TOFU SCRAMBLE WITH SPINACH AND ONION

Seasoned Tofu Scramble With Spinach And Onion is a delicious and protein-rich vegan alternative to scrambled eggs, made with firm tofu, seasoned with turmeric and black salt for an eggy flavour. This quick and hearty dish includes sautéed onion and fresh spinach for added flavour, texture and nutrients. It’s naturally gluten-free and loaded with fibre, making it ideal for a nutritious start to the day. The turmeric adds colour and anti-inflammatory benefits, while the black salt (kala namak) brings in that distinctive savoury tang. Seasoned Tofu Scramble With Spinach And Onion is perfect for breakfast or brunch, which is satisfying on its own or served with toast, roasted tomatoes or sautéed mushrooms. Whether you’re new to plant-based eating or want a nourishing savoury meal, Seasoned Tofu Scramble With Spinach And Onion is a must-try staple that’s easy to make, endlessly customisable and incredibly tasty.

RECIPE CATEGORY

Breakfast

SERVING SIZE

1

CUISINE

American

PREPARATION/TECHNIQUES

Sauté, One-Pot Wonders, Quick & Easy

OCCASION/HOLIDAY

Summer, Fall, Family Reunion, Spring

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, High Fibre, Quick & Easy, Low Fat, Wheat / Gluten-Free, Kid Friendly, Low/No Sugar

DISH TYPE

Frittata

INGREDIENTS

The following ingredients are required for the preparation of Seasoned Tofu Scramble With Spinach And Onion:

• 100 grams | 3.53 ounces | 100 grams firm tofu, crumbled
• 8 gram | 0.03 ounces | ¼ teaspoon turmeric
• 1 gram | 0.04 ounces | ¼ teaspoon black salt
• 10 grams | 0.35 ounces | 1 tablespoon chopped onion
• 7 grams | 0.25 ounces | ¼ cup chopped spinach
• 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 132 kilocalories
• Protein: 13.2 grams
• Fat: 7.8 grams
• Saturated Fat: 1.2 grams
• Carbohydrate: 3.3 grams
• Sugars: 1.0 grams
• Fibre: 1.0 grams
• Sodium: 410 milligrams

PREPARATION

These steps are followed for the preparation of Seasoned Tofu Scramble With Spinach And Onion:

• Heat The Oil: In a non-stick pan, heat the olive oil over medium heat.
• Sauté The Onion: Add the chopped onion and cook for 2 to 3 minutes until soft and slightly golden.
• Add The Tofu: Crumble the tofu into the pan and stir well to combine with the onions.
• Season The Mix: Sprinkle in the turmeric and black salt. Stir continuously to coat evenly and enhance colour.
• Add The Spinach: Toss in the chopped spinach and cook for another 2 to 3 minutes until wilted.
• Serve Hot: Transfer to a plate and enjoy immediately on its own, with toast or sautéed vegetables.

PREPARATION TIME

3 minutes

COOKING TIME

7 minutes

TIPS

Here are some helpful tips for the preparation of Seasoned Tofu Scramble With Spinach And Onion:

• Use Firm Tofu: Press tofu for 5 to 10 minutes beforehand if it’s too moist to avoid a watery scramble.
• Customise Texture: Crumble the tofu coarsely for a chunkier feel or finely for a smoother finish.
• Please Don’t Skip The Black Salt: It provides the characteristic eggy flavour that regular salt won’t deliver.
• Fresh Is Best: Use fresh spinach rather than frozen to avoid excess moisture in the scramble.

VARIATIONS

• Spicy Kick: Add chopped chilli or a pinch of cayenne pepper for heat.
• Add Vegetables: Include bell peppers, mushrooms or tomatoes for a more colourful and filling meal.
• Boost Protein: Stir in a tablespoon of nutritional yeast or hemp seeds.
• Cheesy Twist: Sprinkle vegan cheese or a drizzle of tahini for creaminess.
• Southwestern Style: Add black beans, coriander and a squeeze of lime juice.

PREPPING AND STORAGE

• Refrigerator Storage: Store cooled Seasoned Tofu Scramble With Spinach And Onion in an airtight container in the refrigerator for up to 3 days.
• Freezer Storage: Not ideal due to tofu texture changes, but can be frozen for up to 1 month if needed.
• Reheating Tip: Reheat gently in a skillet over low heat or in the microwave for 1 to 2 minutes.