Tofu scramble is the go-to breakfast for many vegans. It’s quick, easy, and packed with protein. You can whip it up in no time, making it perfect for those busy mornings. Plus, it’s super versatile. You can throw in whatever veggies you have on hand. It’s also a great way to start your day on a healthy note. Whether you’re new to vegan cooking or a seasoned pro, tofu scramble is a must-try.
Key Takeaways
- Tofu scramble is a quick and easy vegan breakfast option.
- It’s packed with protein and can be customized with various veggies.
- Perfect for busy mornings or a healthy start to your day.
Ingredient List and Measurements
Here’s everything you need to whip up a delicious tofu scramble. Gather these ingredients to create a flavorful vegan breakfast that’s both hearty and nutritious.
Tofu Scramble Ingredients
- Tofu: 1 block (14 oz) firm or extra-firm tofu, drained and crumbled
- Nutritional Yeast: 2 tablespoons, for that cheesy flavor
- Chili Powder: 1 teaspoon, adds a nice kick
- Cumin: 1 teaspoon, for earthy warmth
- Black Salt (Kala Namak): 1/2 teaspoon, gives an eggy taste
- Turmeric: 1/2 teaspoon, for color and subtle flavor
- Garlic Powder: 1/2 teaspoon, to enhance the aroma
- Vegetables: 1 cup mixed (like bell peppers, spinach, or onions), chopped
- Olive Oil: 1 tablespoon, for sautéing
Spice Mix Preparation
Combine the nutritional yeast, chili powder, cumin, black salt, turmeric, and garlic powder in a small bowl. Mix well to ensure even distribution.
Additional Ingredients
- Salt and Pepper: To taste, for seasoning
- Optional Garnish: Fresh herbs like parsley or cilantro, chopped
With these ingredients, you’re set to make a tofu scramble that’s not just a meal, but an experience. Adjust the spice levels to suit your taste, and try different veggies to keep it exciting.
For more details on how to make this flavorful tofu scramble, follow the cooking method in the next section.
Cooking Method
Step 1
Start by crumbling your tofu into small pieces. You can use your hands or a fork to achieve a texture similar to scrambled eggs. Heat a non-stick skillet over medium heat and add a splash of oil. Once the oil is shimmering, add the tofu crumbles. Cook for about 5 minutes, stirring occasionally, until the tofu begins to brown slightly.
Step 2
While the tofu is cooking, prepare your vegetables. Dice some onions, bell peppers, and tomatoes. Once the tofu has browned, add the onions and bell peppers to the skillet. Cook for another 5 minutes, or until the vegetables start to soften.
Step 3
Next, sprinkle in your spices. Common choices include turmeric, garlic powder, and paprika. These not only add flavor but also give the tofu a lovely yellow hue. Stir everything together to ensure the tofu and veggies are well-coated with the spices.
Step 4
Add your tomatoes to the mix. The tomatoes will release some juice, which helps to deglaze the pan and infuse the scramble with more flavor. Let everything simmer for another 3-4 minutes.
Final Step
Finish with a touch of salt and pepper to taste. If you like, toss in some fresh spinach or kale for added greens. Cook until the greens are wilted. Serve hot, and enjoy your tofu scramble with a side of toast or avocado.
A warm plate of tofu scramble is a comforting and nutritious start to your day. It’s quick to make and can be customized with your favorite vegetables and spices, making it a versatile breakfast option for everyone.
For a delightful pairing, consider serving your tofu scramble alongside a vegan chili. The combination of flavors and textures creates a satisfying and hearty meal that’s perfect for any time of the day.
Serving and Pairing Recommendations
Tofu scramble is a versatile dish that can be enjoyed in a variety of ways. Whether you’re serving it up for a cozy weekend breakfast or a quick weekday meal, there are plenty of options to enhance your tofu scramble experience.
- On Toast: One of the simplest and most satisfying ways to enjoy a tofu scramble is by serving it on toast. Silken tofu scramble on two slices of toast makes for a delicious and healthy meal option.
- With Avocado: Pair your scramble with slices of creamy avocado. The richness of the avocado complements the savory flavors of the tofu, creating a delightful balance.
- In a Wrap: For a portable breakfast, wrap your tofu scramble in a whole wheat tortilla. Add some fresh spinach, diced tomatoes, and a sprinkle of nutritional yeast for extra flavor.
- With a Side of Fresh Fruit: A side of fresh fruit like berries or melon can add a refreshing contrast to the savory tofu scramble.
- Topped with Salsa: Add a bit of spice by topping your scramble with salsa. This adds a zesty kick and a burst of flavor.
Serving tofu scramble is all about creativity and personal preference. Mix and match your favorite ingredients and sides to create a breakfast that’s uniquely yours. Whether you prefer it simple or with a twist, tofu scramble can be the star of your morning meal.
Nutritional Information
When you’re making a tofu scramble, you might wonder just how healthy it is. Tofu scramble is a powerhouse of nutrients, making it an excellent choice for a hearty breakfast. Here’s a breakdown of what you typically get per serving:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 200 |
| Total Fat | 12g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 300mg |
| Total Carbohydrates | 8g |
| Dietary Fiber | 3g |
| Sugars | 2g |
| Protein | 16g |
This nutrient-rich dish is low in calories and packed with protein, which is great for keeping you full and satisfied. Plus, it’s cholesterol-free, making it heart-friendly.
- Protein: Tofu is an excellent source of plant-based protein, essential for muscle repair and growth.
- Fiber: With a decent amount of fiber, it aids digestion and keeps things moving smoothly.
- Healthy Fats: The inclusion of healthy fats supports brain function and overall cell health.
Eating tofu scramble not only fuels your body but also supports a balanced diet. It’s a simple yet effective way to start your day off right.
For those who enjoy Amy’s Tofu Scramble, you’ll find it offers a nutritious meal option with a serving size of 255 grams containing 420 calories and 27 grams of total fat. This provides essential nutrition facts to help you make informed dietary choices.
Wrapping It Up
So there you have it, a simple tofu scramble recipe that’s perfect for breakfast or brunch. It’s quick, it’s easy, and it’s packed with flavor. Plus, it’s a great way to start your day with a healthy, plant-based meal. Whether you’re a seasoned vegan or just trying to eat a little less meat, this dish is a winner. Give it a try, and you might just find it becomes a regular part of your morning routine. Enjoy your cooking adventure!
