I eat a bowl of oats topped with fresh fruit almost every morning for breakfast. But every now and then, I wake up and want something a little extra for my first meal of the day. This Easy Veggie Tofu Scramble is perfect for a weekend breakfast shared with family, or when you’re treating yourself. It’s so satisfying and simple, you may even find yourself having it for lunch, or even for dinner!
A good tofu scramble recipe is a must for vegan households, but also great for any household. Tofu is an excellent source of protein and calcium, and has considerably less saturated fat than eggs and zero cholesterol. This dish is extremely easy, only requires a few ingredients, and is very versatile. You can add your choice of veggies, and even play around with different spices to create your own flavor profile. Here I’m giving you a good old classic tofu scramble, that is sure to satisfy.
Why you’ll love this Easy Veggie Tofu Scramble
-High in protein
-Healthy and filling
-Extremely easy to make
-Customizable to your preferences
-25 minute recipe!
Do I need to press the Tofu?
No! The last thing I would want to do before making breakfast is to take the time to press my tofu. Fortunately, for this dish, it’s just not necessary. All that is required is draining the water from the package that the tofu comes in.
I actually find that the remaining water in the tofu makes the scramble more moist. To me this is a more desirable consistency for a “scrambled egg” like dish. Once the tofu is in the pan, most of the water will be cooked out anyway, and you are left with the perfect moist consistency.
If you know you prefer your tofu scramble to have a drier and more “done” consistency, then it would probably be advantageous to press the tofu. I say give it a try with out pressing though! You may find you prefer it!
The Nutrition of Tofu
Some facts-
-Tofu contains no cholesterol. There are 274 grams of cholesterol in 2 eggs.
-Tofu is a complete protein and there are 18 grams of protein in a half a block of tofu
-A half of block of tofu also has 40% of your daily calcium requirement
-Extremely nutrient dense for the amount of calories
-Tofu has less than a quarter of the amount of saturated fat as eggs
Should I eat tofu if I am worried about estrogen?
I’ve heard this concern quite a lot, and I understand it. Unfortunately, soy, and tofu in turn, has gotten an extremely bad reputation when it comes to estrogen. However, this reputation is completely unfounded. Soy contains phytoestrogens, which are not the same as estrogens. According to the latest research, phytoestrogens can actually act as a protective measure against cancer forming cells, while potentially aiding in bone health and reducing menopausal symptoms.
I’m certainly not a doctor, so I don’t want to go to deeply into this topic, but I think it is good to address. If you are interested in learning more about the latest research, I would encourage you to explore the many articles and videos on Nutritionfacts.org on this topic. This video is a great place to start.
What other veggies can I use in this scramble?
This dish is so easy to customize! If you don’t happen to have mushrooms or peppers in your fridge, then use whatever you have!
Some other veggies that would be great are:
-Kale
-Zucchini or squash
-Cherry tomatoes
-Spinach
-Peas
Happy Cooking!
Serve this tofu scramble with our Waffle Iron Hash Browns! Their delicious, crispy, and healthy!
Easy Veggie Tofu Scramble
Ingredients
- 1/4 of a red onion, sliced or diced (white or sweet onion is fine)
- 1/2 of a bell pepper, sliced or chopped any color is fine
- 5-8 baby bella mushrooms or your preference of mushroom
- 1 block firm or extra firm tofu drained (pressing not necessary, just drained)
- 1 tsp garlic powder
- 1/2 tsp paprika
- 1/4 tsp turmeric
- 1/8 tsp black salt or kalama namak (optional) leave out if you don't like eggy taste, or use 1/4 tsp if you prefer an eggier flavor
- 2 tbsp unsweetened, unflavored plant milk of your choice 2-4 additional tbsp if you prefer a wetter texture to your scramble
- 1-2 green onions chopped
- 1 tsp all purpose or 21 seasoning salt free if possible
- 3 tbsp nutritional yeast
- 1/2 tsp salt
Instructions
- Add red onions to a medium sized sauté pan and cook on medium heat for about 2-3 minutes until they begin to soften
- Add bell pepper and mushrooms to the pan, and continue to sauté for an additional 7-10 minutes until soft, stirring occasionally. Reduce the heat to medium-low if the pan gets too hot. You may need to a splash of water occasionally if things start to stick.
- While the veggies are cooking, mix together the garlic powder, paprika, turmeric, kamala namak, and 2 tbsp of plant milk together in a small bowl. Stir till well combined.
- When the veggies are soft and mostly cooked, add the drained tofu to the pan, breaking it up into smallish pieces with your hands as you add. You can continue to break it up with your spatula as it cooks.
- Add the spice and plant milk mixture to the pan and stir so it is evenly distributed. Add all purpose seasoning, salt, nutritional yeastand green onions and continue to stir.
- Cook for an additional 5-6 minutes until most of water has cooked out of the tofu. At this point, you can add an additional plant milk 1 tbsp at a time if you desire a creamier consistency.
- Use additional salt and pepper to your taste. Garnish with additional green onions and serve with hashbrowns and fruit!
