Embrace the versatility of tofu with this mouthwatering tofu scramble recipe! Whether you’re a vegan enthusiast or simply looking to add more plant-based meals to your repertoire, this dish offers a delicious alternative to traditional scrambled eggs, making it perfect for breakfast or brunch.

Step 1: Ingredients Preparation

Prepare the ingredients:

1 block (about 14 oz or 400g) firm tofu, drained and pressed
2 tablespoons olive oil
1 small onion, finely chopped
1 bell pepper, diced
2 cloves garlic, minced
1 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon paprika
Salt and pepper to taste
2 tablespoons nutritional yeast (optional)
Fresh parsley or cilantro for garnish

Ingredients Preparation Procedure:

Drain the tofu from its packaging and press it to remove excess water. You can use a tofu press or wrap the tofu block in paper towels and place a heavy object on top for about 10-15 minutes.
Finely chop the onion, dice the bell pepper, and mince the garlic.
Measure out the spices: turmeric, cumin, and paprika.
Prepare any desired garnishes such as fresh parsley or cilantro.

Step 2: Start to make Tofu Scramble

Cooking Procedure:

Heat olive oil in a large skillet over medium heat.
Once the oil is hot, add the chopped onion and bell pepper to the skillet. Sauté for 3-4 minutes until the vegetables begin to soften.
Add the minced garlic to the skillet and cook for an additional 1-2 minutes until fragrant.
Crumble the pressed tofu into the skillet using your hands or a fork, mimicking the texture of scrambled eggs.
Sprinkle the turmeric, cumin, paprika, salt, and pepper over the tofu mixture. Stir well to evenly distribute the spices.
Allow the tofu scramble to cook for 5-7 minutes, stirring occasionally, until heated through and slightly golden.
If using nutritional yeast, sprinkle it over the tofu scramble and stir to incorporate.
Taste and adjust seasoning if necessary.
Serve hot, garnished with fresh parsley or cilantro if desired.Enjoy your delicious and protein-packed tofu scramble for a satisfying vegan breakfast!

Enjoy your delicious and protein-packed tofu scramble for a satisfying vegan breakfast!

What Do You Eat with Tofu Scramble ?

Sautéed Vegetables:
- Pair your tofu scramble with a colorful array of sautéed vegetables like bell peppers, onions, and spinach for added flavor and nutrients.
Avocado:
- Enjoy slices of creamy avocado on the side or as a topping to add richness and healthy fats to your meal.
Whole Grain Toast:
- Serve your tofu scramble with a side of whole grain toast or a slice of hearty bread for a satisfying breakfast or brunch.
Fresh Salsa:
- Add a pop of freshness and tanginess with a spoonful of fresh salsa or pico de Gallo.
Nutritional Yeast:
- Sprinkle nutritional yeast over your tofu scramble for a cheesy flavor boost and an extra dose of vitamins and minerals.
Mixed Greens Salad:
- Serve alongside a simple mixed greens salad dressed with lemon vinaigrette for a light and refreshing accompaniment.
Fruit Salad:
- Balance out the savory flavors of your tofu scramble with a side of fresh fruit salad, featuring seasonal fruits like berries, melon, and citrus.

Tofu Scramble Recipes FAQs

Is tofu scramble good for you?

Tofu scramble can be a nutritious option, especially if it’s prepared with healthy ingredients like vegetables and spices. Tofu is a good source of plant-based protein and contains essential nutrients such as iron and calcium.

Is tofu a protein or carb?

Tofu is primarily a source of protein. It’s made from soybeans and is rich in plant-based proteins. However, tofu also contains a small amount of carbohydrates.

How much protein is in scrambled tofu?

The exact amount of protein in scrambled tofu can vary depending on the recipe and serving size. On average, a serving of scrambled tofu (about 100 grams) contains around 8-10 grams of protein.

What is the downside of eating too much tofu?

Eating too much tofu might lead to excessive consumption of certain compounds called phytoestrogens, which could potentially disrupt hormone levels in some individuals. Additionally, tofu is often processed, so consuming it excessively may contribute to high sodium intake or other processed food-related concerns.

What not to mix with tofu?

Avoid combining tofu with high-oxalate foods like spinach or Swiss chard, as oxalates can inhibit calcium absorption from tofu. Additionally, some people prefer not to mix tofu with highly acidic ingredients, as they may affect the texture or taste.

Can I eat tofu every day as a protein?

Eating tofu every day as a protein source can be part of a balanced diet for many people. Tofu is a nutritious food that provides essential amino acids and can be a healthy alternative to animal-based proteins.