For those looking for a delicious, plant-based alternative to scrambled eggs, Scrambled Tofu with Vegetables is the perfect option.
This savory, protein-packed dish combines crumbled tofu with a colorful mix of vegetables and flavorful spices, creating a satisfying and wholesome breakfast.
It’s quick to prepare, full of nutrients, and an excellent choice for anyone looking to add more plant-based meals to their diet.
Why Tofu Scramble?
Tofu is a fantastic source of plant-based protein and is incredibly versatile in cooking.
It takes on the flavors of the spices and ingredients it is cooked with, making it a great substitute for eggs in this vegan scramble.
Tofu is also low in calories and high in iron and calcium, making it a nutritious choice for breakfast.
Adding Vegetables for Flavor and Nutrition
Incorporating a variety of vegetables like bell peppers, spinach, tomatoes, and onions into the tofu scramble not only adds vibrant color and texture but also boosts the dish’s nutritional value.
Vegetables provide essential vitamins, minerals, and fiber, making this meal both delicious and good for you.
Spices for an Extra Kick
Turmeric is the key ingredient that gives scrambled tofu its bright yellow color, reminiscent of scrambled eggs. It also has anti-inflammatory properties.
Adding spices like cumin, paprika, and black pepper enhances the flavor profile, making this dish even more irresistible.
Recipe: Scrambled Tofu with Vegetables
Servings: 2
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Ingredients:
- 1 block (14 oz) firm tofu, drained and pressed
- 1 tablespoon olive oil
- 1/2 onion, diced
- 1 red bell pepper, diced
- 1 cup fresh spinach, chopped
- 1/2 cup cherry tomatoes, halved
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin powder
- 1/4 teaspoon paprika
- Salt and freshly ground black pepper, to taste
- 2 tablespoons nutritional yeast (optional, for a cheesy flavor)
- Fresh herbs for garnish (such as parsley or cilantro)
- Optional toppings: Sliced avocado, hot sauce, or a squeeze of lemon
Instructions:
- Prepare the Tofu: Drain the tofu and press it using a tofu press or by placing it between paper towels and pressing down with a heavy object to remove excess water. Once pressed, crumble the tofu with your hands or a fork into small pieces resembling scrambled eggs.
- Sauté the Vegetables: Heat olive oil in a large skillet over medium heat. Add the diced onion and bell pepper, and sauté for 3-4 minutes until they start to soften. Add the cherry tomatoes and cook for another 2 minutes until they begin to blister.
- Add the Tofu and Spices: Push the vegetables to one side of the skillet and add the crumbled tofu to the other side. Sprinkle the turmeric, cumin, paprika, salt, and pepper over the tofu. Stir well to combine, allowing the spices to coat the tofu evenly.
- Combine and Cook: Mix the tofu with the vegetables and cook for 4-5 minutes, stirring occasionally. Add the chopped spinach and cook for another 1-2 minutes until wilted. If using, sprinkle nutritional yeast over the tofu scramble and mix well.
- Serve and Garnish: Divide the scrambled tofu with vegetables between two plates. Garnish with fresh herbs, and add optional toppings like sliced avocado, a drizzle of hot sauce, or a squeeze of lemon for added flavor.
- Enjoy: Serve hot and enjoy a delicious and nutritious vegan breakfast that’s perfect for any day of the week.
Nutritional Information (Per Serving):
- Calories: 210
- Protein: 15g
- Carbohydrates: 12g
- Fiber: 5g
- Sugar: 4g
- Fat: 12g
- Saturated Fat: 2g
- Calcium: 180mg
- Iron: 4mg
Why You’ll Love This Recipe
- High in Plant-Based Protein: Tofu is an excellent source of complete plant-based protein, making this dish perfect for vegans and vegetarians looking to boost their protein intake.
- Rich in Nutrients: Packed with vegetables and spices, this tofu scramble is a nutrient-dense meal that provides essential vitamins, minerals, and antioxidants.
- Quick and Easy: Ready in just 20 minutes, this recipe is perfect for busy mornings when you need a quick and healthy breakfast option.
- Customizable: You can easily change up the vegetables or spices to suit your taste or use what you have on hand. Add mushrooms, zucchini, or kale for more variety, or top with your favorite vegan cheese or sauce.
Final Thoughts
Scrambled Tofu with Vegetables is a delicious and healthy way to start your day with a satisfying plant-based meal. It’s flavorful, versatile, and packed with nutrients, making it a great addition to your breakfast repertoire.
Whether you’re vegan, vegetarian, or simply looking to incorporate more plant-based options into your diet, this tofu scramble is a fantastic choice.
Give it a try, experiment with different vegetables and spices, and enjoy a wholesome and energizing breakfast that you can feel good about!
