TOFU SCRAMBLE
Tofu Scramble 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. Perfect for breakfast or brunch, this dish is satisfying on its own or served with toast, roasted tomatoes or sautéed mushrooms. Whether you’re new to plant-based eating or just want a nourishing savoury meal, tofu scramble 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
OCCASION/HOLIDAY
Summer, Fall, Family Reunion, Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Quick & Easy, Low Fat, Gluten-Free, Kid Friendly, Low/No Sugar
DISH TYPE
Frittata
INGREDIENTS
There are the following ingredients for Tofu Scramble:
- 100g firm tofu, crumbled
- ¼ tsp turmeric
- ¼ tsp black salt (kala namak)
- 1 tbsp chopped onion
- ¼ cup chopped spinach
- 1 tsp olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 191.8 kcal
- Protein: 17.7 g
- Carbohydrates: 4.5 g
- Sugars: 0.5 g
- Fibre: 2.8 g
- Fat: 13.3 g
- Saturated Fat: 1.9 g
- Sodium: 285.5 mg
- Calcium: 694.2 mg
- Iron: 3.3 mg
- Potassium: 309.1 mg
PREPARATION
These steps are followed for the preparation of Tofu Scramble:
- 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 2–3 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 2–3 minutes until wilted.
- Serve Hot: Transfer to a plate and enjoy immediately on its own, with toast or sautéed vegetables.
PREP TIME
3 minutes
COOKING TIME
7 minutes
TIPS
- Use Firm Tofu: Press tofu for 5–10 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.
- Don’t Skip The Black Salt: It provides the characteristic eggy flavour regular salt won’t deliver the same result.
- 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 Veggies: 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 tofu scramble in an airtight container in the fridge 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 1–2 minutes.