Tofu Scramble Recipe

In our home, weekend breakfasts are a sacred ritual. We love lazy mornings filled with the aroma of something delicious cooking in the kitchen. For years, scrambled eggs were a staple, but as we explored more plant-based options, we stumbled upon tofu scramble. Honestly, I was a little skeptical at first. Could tofu really mimic the satisfying texture and flavor of scrambled eggs? The answer, after trying this recipe, is a resounding YES! This Tofu Scramble recipe from Doorecipes has become a family favorite. Even my kids, who can be picky eaters, devour it without complaint. The vibrant colors from the bell peppers and spinach make it visually appealing, and the turmeric adds a warm, savory depth that’s just irresistible. It’s quick to make, packed with protein, and endlessly versatile. Whether you’re vegan, vegetarian, or simply looking to incorporate more plant-based meals into your diet, this tofu scramble is a must-try. It’s become our go-to for busy weekday mornings and relaxed weekend brunches alike. Get ready to discover a breakfast that’s not only delicious but also nourishes your body from the inside out.

Ingredients

The beauty of this Tofu Scramble lies in its simplicity and the quality of its ingredients. Let’s delve into each component, exploring why they are essential and how to choose the best for your dish.

1 block (14 oz) firm tofu

Tofu is the star of the show, the very foundation of our vegan scramble. But not all tofu is created equal. For this recipe, firm tofu is crucial. Here’s why and what to look for:

• Texture is Key: Firm tofu has had more water pressed out compared to silken or soft tofu. This results in a denser, more egg-like texture when crumbled and cooked. Silken or soft tofu would be too watery and wouldn’t hold its shape in a scramble.
• Protein Powerhouse: Tofu is an excellent source of plant-based protein, essential for building and repairing tissues, keeping you feeling full and satisfied, and supporting overall health. A single block of firm tofu can provide a significant portion of your daily protein needs.
• Nutrient Rich: Beyond protein, tofu is packed with other vital nutrients, including iron, calcium, and manganese. It’s also a good source of isoflavones, plant compounds that have been linked to various health benefits.
• Choosing Your Tofu: Look for firm or extra-firm tofu in the refrigerated section of your grocery store. It usually comes packaged in water. Organic and non-GMO options are often available and are a great choice if you prioritize these qualities. When you open the package, the tofu should smell fresh and have a clean, slightly beany aroma. Avoid tofu that smells sour or off.

2 tablespoons olive oil

Olive oil is the cooking medium that brings everything together, adding flavor and healthy fats to our scramble. Here’s why it’s ideal and considerations for choosing the right one:

• Flavor and Aroma: Extra virgin olive oil, in particular, boasts a rich, fruity flavor that enhances the overall taste of the scramble. Its subtle peppery notes complement the spices and vegetables beautifully.
• Healthy Fats: Olive oil is rich in monounsaturated fats, considered heart-healthy fats that can help lower bad cholesterol levels and reduce the risk of heart disease.
• Sautéing and Flavor Infusion: Olive oil is perfect for sautéing garlic and vegetables, helping to release their flavors and create a flavorful base for the tofu. It also helps to prevent the tofu from sticking to the skillet.
• Types of Olive Oil:
  • Extra Virgin Olive Oil: The highest quality, with the most flavor and health benefits. Ideal for this recipe and for drizzling over the finished scramble.
  • Virgin Olive Oil: Good quality, but slightly less flavorful than extra virgin. Still a good option for cooking.
  • Light Olive Oil: Lighter in flavor and color, and has a higher smoke point, making it suitable for higher-heat cooking, though less flavor impact in this recipe. For this scramble, extra virgin or virgin olive oil is recommended for the best flavor and nutritional value.
• Storage: Store olive oil in a cool, dark place away from heat and light to preserve its quality and flavor.

1 teaspoon turmeric powder

Turmeric is the magic spice that gives tofu scramble its signature yellow hue and a wealth of health benefits. Let’s explore its significance:

• Color and Visual Appeal: Turmeric is renowned for its vibrant golden-yellow color, reminiscent of scrambled eggs. It instantly transforms the pale tofu into a visually appealing and appetizing dish.
• Earthy and Warm Flavor: Turmeric adds a warm, slightly peppery, and earthy flavor that complements the other spices and vegetables. It provides a subtle depth of flavor that elevates the scramble.
• Powerful Anti-inflammatory Properties: Turmeric contains curcumin, a potent antioxidant and anti-inflammatory compound. Incorporating turmeric into your diet can help reduce inflammation in the body and may offer protection against chronic diseases.
• Health Benefits: Beyond its anti-inflammatory properties, turmeric has been linked to various health benefits, including improved brain function, heart health, and even potential cancer-fighting properties.
• Choosing Turmeric Powder: Look for good quality turmeric powder that is brightly colored and has a fresh, aromatic scent. Store it in an airtight container in a cool, dark place to maintain its potency.

2 cloves garlic, minced

Garlic is an aromatic powerhouse that brings a pungent and savory depth to the tofu scramble. It’s a fundamental flavor enhancer in countless cuisines, and for good reason:

• Aromatic Foundation: Sautéing minced garlic in olive oil releases its fragrant aroma and infuses the oil with its savory flavor, creating a delicious base for the scramble.
• Flavor Complexity: Garlic adds a complex, pungent, and slightly sweet flavor that balances the earthiness of turmeric and complements the vegetables. It adds depth and richness to the overall taste profile.
• Health Benefits: Garlic is known for its numerous health benefits, including immune-boosting properties, antioxidant effects, and potential cardiovascular benefits. It contains compounds like allicin, which are responsible for its characteristic aroma and health-promoting effects.
• Fresh vs. Jarred: Fresh garlic cloves are always preferred for their superior flavor and aroma. Jarred minced garlic can be used in a pinch, but fresh garlic will make a noticeable difference in the final dish.
• Mincing Garlic: To mince garlic, peel the cloves and then finely chop or press them using a garlic press. Minced garlic releases its flavor more readily when sautéed.

1 cup mixed vegetables (bell peppers, spinach, onions)

Mixed vegetables add vibrant color, texture, and a boost of nutrients to the tofu scramble. This recipe suggests bell peppers, spinach, and onions, but you can get creative with your choices:

• Nutritional Powerhouse: Vegetables are packed with vitamins, minerals, fiber, and antioxidants. Adding a variety of vegetables to your scramble significantly increases its nutritional value.
• Flavor and Texture Variety: Each vegetable contributes its unique flavor and texture. Bell peppers offer sweetness and crunch, spinach provides a mild, leafy greenness, and onions add a pungent and savory note.
• Color and Visual Appeal: The combination of colorful vegetables like red, yellow, or orange bell peppers and vibrant green spinach makes the scramble visually appealing and enticing.
• Vegetable Options and Variations:
  • Bell Peppers: Choose your favorite colors – red, yellow, orange, or green. They add sweetness and a satisfying crunch.
  • Spinach: Fresh spinach wilts down beautifully in the heat. You can also use frozen spinach, thawed and squeezed dry.
  • Onions: Yellow or white onions are classic choices, adding a savory base flavor. Red onions can also be used for a slightly milder and sweeter flavor.
  • Other Vegetables: Feel free to experiment with other vegetables like mushrooms (sliced), zucchini (diced), tomatoes (diced), kale (chopped), or even asparagus (chopped). The possibilities are endless!
• Preparation: Wash and chop your chosen vegetables into bite-sized pieces before adding them to the skillet.

By understanding the role and quality of each ingredient, you can elevate your Tofu Scramble from good to extraordinary. Don’t be afraid to experiment with variations and make it your own!

Instructions

Creating a delicious Tofu Scramble is surprisingly simple and quick. Follow these step-by-step instructions to achieve scramble perfection:

Step 1: Drain and press the tofu for at least 15 minutes to remove excess moisture. Crumble into bite-sized pieces.

• Why Drain and Press? Tofu is packed in water, and excess moisture will prevent it from browning properly and achieving a desirable scrambled texture. Pressing removes this water, resulting in a firmer, more flavorful scramble.
• Draining: Remove the tofu block from its packaging and discard the water.
• Pressing Methods:
  • Tofu Press: The most efficient method. Place the tofu in a tofu press and tighten the screws or apply pressure according to the manufacturer’s instructions. Press for at least 15 minutes, or even longer for extra-firm tofu.
  • Plate and Weight Method: Wrap the tofu block in several layers of paper towels or a clean kitchen towel. Place it on a plate. Top with another plate and then weigh it down with something heavy, like cans of beans or cookbooks. Press for at least 15 minutes. Change the paper towels if they become saturated with water.
• Crumbling: Once pressed, gently crumble the tofu with your hands into bite-sized pieces. Aim for pieces that resemble scrambled eggs – not too small and not too large. You can also use a fork to crumble it if preferred.

Step 2: Heat olive oil in a skillet over medium heat. Add minced garlic and sauté until fragrant (about 1 minute).

• Skillet Choice: A non-stick skillet is ideal for tofu scramble, preventing sticking and ensuring easy cooking. A cast iron skillet or stainless steel skillet can also be used, but you might need to use a bit more oil to prevent sticking.
• Heat Level: Medium heat is crucial. Too high heat can burn the garlic and make the tofu dry out quickly. Medium heat allows the garlic to gently infuse the oil and cook without burning.
• Fragrant Garlic: Sautéing garlic until fragrant means cooking it just until you can smell its aroma intensely, usually about 1 minute. Avoid browning or burning the garlic, as this will make it taste bitter. Stir frequently to prevent sticking and ensure even cooking.

Step 3: Add mixed vegetables and cook until tender (about 3-5 minutes).

• Vegetable Order: Add vegetables that take longer to cook first. In this recipe, onions and bell peppers would typically go in before spinach, as spinach wilts down very quickly. However, as we are aiming for tender-crisp vegetables, adding them all together is fine for a quicker cooking process. If you prefer softer vegetables, add onions and peppers first for a couple of minutes before adding spinach.
• Tender-Crisp Texture: Cook the vegetables until they are tender-crisp, meaning they are cooked through but still retain a slight bite. Overcooked vegetables can become mushy.
• Stirring: Stir the vegetables occasionally while cooking to ensure even cooking and prevent sticking.

Step 4: Stir in turmeric powder for even distribution.

• Even Distribution: Sprinkling the turmeric directly onto the vegetables and stirring ensures that it coats everything evenly, resulting in a consistent color and flavor throughout the scramble.
• Bloom the Spices: Sautéing the turmeric briefly with the vegetables in the hot oil helps to “bloom” the spices, releasing their aroma and enhancing their flavor. This step is crucial for maximizing the flavor of the turmeric.
• Mixing Thoroughly: Make sure to stir well to distribute the turmeric evenly throughout the vegetables and oil.

Step 5: Add crumbled tofu and cook for an additional 5-7 minutes until heated through.

• Gentle Incorporation: Add the crumbled tofu to the skillet and gently stir to combine it with the vegetables and spices. Avoid stirring too vigorously, as this can break down the tofu too much.
• Heating Through: The tofu is already cooked, so the main goal here is to heat it through and allow it to absorb the flavors of the vegetables and spices.
• Texture Development: As the tofu cooks, it will slightly dry out and firm up, developing a texture that resembles scrambled eggs.
• Seasoning Timing: This is a good time to season with salt and pepper to taste. Start with a pinch of each and adjust to your preference. Taste and season as you go to ensure the scramble is perfectly seasoned.

Step 6: Serve warm with avocado slices or whole-grain toast.

• Serving Immediately: Tofu scramble is best served immediately while it’s warm and flavorful.
• Serving Suggestions: The recipe suggests avocado slices and whole-grain toast, which are excellent pairings. See the “How to Serve” section below for more serving ideas.

By following these detailed instructions and understanding the purpose behind each step, you’ll be able to create a perfect Tofu Scramble every time. Don’t be afraid to adjust cooking times slightly based on your stove and vegetable preferences. Cooking is about experimentation and finding what works best for you!

Nutrition Facts

Tofu Scramble isn’t just delicious; it’s also a nutritional powerhouse! Let’s break down the estimated nutritional information per serving (based on 4 servings) and explore the health benefits:

(Per Serving, approximate)

• Calories: Approximately 250-300 calories
• Protein: 15-20 grams
• Fat: 15-20 grams (primarily healthy fats from olive oil and tofu)
• Saturated Fat: 2-3 grams
• Cholesterol: 0 mg
• Sodium: Varies depending on added salt
• Carbohydrates: 10-15 grams (primarily from vegetables)
• Fiber: 3-5 grams
• Sugar: Naturally occurring sugars from vegetables (minimal added sugar)
• Vitamins and Minerals: Rich in Vitamin K, Vitamin A, Vitamin C, Iron, Calcium, Manganese, and Potassium (content varies based on vegetables used).

Nutritional Highlights and Health Benefits:

• High in Plant-Based Protein: Tofu is an excellent source of complete protein, providing all nine essential amino acids that your body needs. Protein is crucial for muscle building, tissue repair, and overall bodily functions. This scramble offers a significant protein boost to start your day or fuel your lunch.
• Source of Healthy Fats: Olive oil and tofu provide healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health and brain function. These fats also help with nutrient absorption and contribute to feeling full and satisfied.
• Rich in Vitamins and Minerals: The mixed vegetables contribute a wealth of vitamins and minerals, including Vitamin K (important for blood clotting and bone health), Vitamin A (for vision, immune function, and skin health), and Vitamin C (an antioxidant that supports immune function). Iron and calcium are also essential minerals found in tofu and vegetables.
• Good Source of Fiber: Fiber from the vegetables promotes digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness.
• Vegan and Cholesterol-Free: This recipe is entirely plant-based, making it suitable for vegans and vegetarians. It is also naturally cholesterol-free, which is beneficial for heart health.
• Lower in Saturated Fat and Sodium Compared to Traditional Scrambled Eggs: When prepared with olive oil and focusing on fresh ingredients, tofu scramble is generally lower in saturated fat and sodium compared to scrambled eggs cooked with butter or cheese.
• Anti-inflammatory Benefits: Turmeric, a key ingredient, provides powerful anti-inflammatory benefits due to its curcumin content.

Comparison to Traditional Scrambled Eggs (approximate, per 2 eggs):

• Calories: 140-160 calories
• Protein: 12-14 grams
• Fat: 10-12 grams (saturated fat can be higher depending on cooking method)
• Cholesterol: High (around 400mg)
• Sodium: Varies
• Carbohydrates: Less than 1 gram
• Fiber: 0 grams

Conclusion on Nutrition:

Tofu Scramble is a nutritionally superior alternative to traditional scrambled eggs. It provides more protein, fiber, and vitamins and minerals, while being cholesterol-free and lower in saturated fat (depending on preparation). It’s a fantastic way to enjoy a hearty and healthy breakfast or brunch that nourishes your body from the inside out. Remember that these are estimations, and the exact nutritional values may vary based on specific ingredients and portion sizes.

Preparation Time

One of the great advantages of Tofu Scramble is its speed and ease of preparation. Here’s a breakdown of the time involved:

• Total Time: 30 minutes (as indicated in the recipe)
• Prep Time: Approximately 15 minutes
  • Tofu Pressing: 15 minutes (this can be done while you prepare vegetables)
  • Vegetable Chopping: 5-7 minutes (depending on your knife skills and vegetable choices)
  • Garlic Mincing: 1-2 minutes
• Cook Time: Approximately 10-15 minutes
  • Garlic Sautéing: 1 minute
  • Vegetable Sautéing: 3-5 minutes
  • Tofu Cooking: 5-7 minutes
  • Seasoning and Final Touches: 1-2 minutes

Time-Saving Tips:

• Press Tofu in Advance: You can press the tofu ahead of time and store it in the refrigerator until you’re ready to cook. This can save you 15 minutes on the day of cooking.
• Pre-Chopped Vegetables: If you’re really short on time, you can use pre-chopped vegetables from the grocery store. However, freshly chopped vegetables generally offer better flavor and texture.
• Efficient Knife Skills: Improving your knife skills can significantly reduce vegetable chopping time.
• Multi-tasking: While the tofu is pressing, you can chop the vegetables and mince the garlic to maximize efficiency.

Perfect for Busy Mornings:

The quick preparation time makes Tofu Scramble an ideal choice for busy weekday mornings when you want a nutritious and satisfying breakfast without spending too much time in the kitchen. It’s also perfect for a quick and healthy lunch or a light weeknight dinner. Within just 30 minutes, you can have a vibrant and flavorful meal ready to enjoy.

How to Serve

Tofu Scramble is incredibly versatile and can be enjoyed in countless ways. Here are some delicious serving suggestions to inspire you:

• Classic Breakfast/Brunch:
  • Whole-Grain Toast: Serve the scramble on toasted whole-grain bread, sourdough, or English muffins. Top with avocado slices, sliced tomatoes, or a sprinkle of everything bagel seasoning.
  • Alongside Breakfast Sides: Pair it with vegan breakfast sausages, tempeh bacon, roasted potatoes, or a side of fresh fruit salad.
  • Breakfast Burritos/Tacos: Wrap the scramble in warm tortillas with your favorite toppings like salsa, guacamole, vegan cheese shreds, and black beans.
• Lunchtime Delight:
  • Scramble Bowl: Create a nourishing bowl by serving the scramble over quinoa, brown rice, or couscous. Add roasted vegetables, steamed greens, or a dollop of hummus.
  • Salad Topper: Spoon warm tofu scramble over a bed of mixed greens with a light vinaigrette dressing for a protein-packed salad.
  • Stuffed Bell Peppers: Fill halved bell peppers with the scramble and bake until the peppers are tender for a satisfying and colorful lunch.
• Dinner Options:
  • Scramble and Greens: Serve the scramble alongside sautéed kale, collard greens, or spinach for a simple and healthy dinner.
  • Shepherd’s Pie Topping: Use tofu scramble as a topping for a vegan shepherd’s pie, layering it over a base of lentils and vegetables.
  • Pasta Sauce Booster: Add tofu scramble to your favorite pasta sauce for extra protein and texture.
• Creative Garnishes and Toppings:
  • Fresh Herbs: Garnish with chopped fresh parsley, cilantro, chives, or basil for added freshness and flavor.
  • Avocado Slices or Guacamole: Creamy avocado or guacamole adds healthy fats and richness.
  • Salsa or Hot Sauce: Spice it up with your favorite salsa or hot sauce.
  • Vegan Cheese Shreds: Sprinkle with vegan cheddar or mozzarella shreds for a cheesy touch.
  • Everything Bagel Seasoning: Adds a savory and crunchy topping.
  • Nutritional Yeast: Provides a cheesy, umami flavor boost.
  • Black Salt (Kala Namak): A secret ingredient for vegan egg dishes! Black salt has a sulfurous aroma that mimics the smell of eggs, enhancing the “egginess” of the scramble (use sparingly, as it can be strong).

Serving Platter Idea:

For a brunch gathering, create a beautiful platter with the tofu scramble in the center, surrounded by bowls of various toppings like avocado slices, salsa, vegan cheese, fresh herbs, and toasted bread or tortillas on the side. Let everyone customize their own scramble creations!

The possibilities are truly endless. Get creative and enjoy exploring different ways to serve and savor your delicious Tofu Scramble!

Additional Tips

Elevate your Tofu Scramble game with these helpful tips and tricks:

1. Press Tofu Thoroughly: Don’t skimp on the tofu pressing time. The drier the tofu, the better the texture of your scramble will be. Pressing for longer than 15 minutes, or even up to 30 minutes, can yield even better results, especially with extra-firm tofu.
2. Don’t Overcook the Tofu: Tofu is already cooked, so you’re primarily heating it through and allowing it to absorb flavors. Overcooking can make it dry and rubbery. Cook just until it’s heated through and slightly firmed up, about 5-7 minutes after adding it to the skillet.
3. Season Generously: Tofu itself is quite bland, so don’t be shy with seasoning. Salt and pepper are essential, but also experiment with other spices and herbs. Consider adding a pinch of smoked paprika for a smoky flavor, onion powder for extra savory notes, or a dash of cumin for warmth. Taste and adjust seasoning throughout the cooking process.
4. Add Moisture for Creaminess (Optional): If you prefer a slightly creamier scramble, you can add a tablespoon or two of plant-based milk (unsweetened almond milk, soy milk, or cashew milk) or a spoonful of nutritional yeast towards the end of cooking. This will add moisture and richness.
5. Customize Your Vegetables: Feel free to get creative with your vegetable mix! Experiment with different combinations based on your preferences and what you have on hand. Mushrooms, zucchini, tomatoes, kale, and corn are all excellent additions. Consider sautéing heartier vegetables like mushrooms or zucchini for a bit longer before adding softer vegetables like spinach or tomatoes.

FAQ Section

Got questions about Tofu Scramble? Here are answers to some frequently asked questions:

Q1: Can I use silken tofu for tofu scramble?

A: No, silken tofu is not recommended for tofu scramble. Silken tofu is very soft and contains a high water content. It will not crumble properly and will result in a watery and mushy scramble rather than the desired egg-like texture. Firm or extra-firm tofu is essential for a successful tofu scramble.

Q2: How do I make tofu scramble taste more like eggs?

A: Several techniques can enhance the “eggy” flavor of tofu scramble:

• Turmeric: Turmeric provides the yellow color and a slightly savory flavor that is reminiscent of eggs.
• Black Salt (Kala Namak): Black salt has a sulfurous aroma that mimics the smell of eggs. Use it sparingly, as it can be quite potent. A pinch or two is usually sufficient.
• Nutritional Yeast: Nutritional yeast adds a cheesy, umami flavor that can enhance the savory notes of the scramble.
• Onion and Garlic Powder: These spices add savory depth and complexity, contributing to an egg-like flavor profile.

Q3: Can I make tofu scramble ahead of time?

A: Tofu scramble is best enjoyed fresh and warm. However, you can prepare it ahead of time and store it in an airtight container in the refrigerator for up to 2-3 days. Reheat it gently in a skillet or microwave before serving. Keep in mind that the texture might slightly change upon reheating, potentially becoming a little drier. Adding a splash of water or plant-based milk when reheating can help restore moisture.

Q4: What are some good substitutes for olive oil?

A: If you don’t have olive oil, you can use other cooking oils with a neutral flavor, such as:

• Avocado oil: Has a mild flavor and high smoke point.
• Coconut oil: Refined coconut oil has a neutral flavor and is suitable for sautéing.
• Vegetable oil: A neutral-flavored and affordable option.
• Canola oil: Another neutral-flavored oil with a good smoke point.

For the best flavor and health benefits, olive oil is recommended, but these substitutes will work in a pinch.

Q5: Can I freeze tofu scramble?

A: Freezing tofu scramble is not generally recommended, as the texture of tofu can change significantly after freezing and thawing, becoming more crumbly and potentially watery. It’s best to enjoy tofu scramble fresh or within a few days of refrigeration for optimal texture and flavor.

Enjoy experimenting with this versatile recipe and making it your own! Tofu Scramble is a delightful and nutritious way to embrace plant-based eating and discover a new breakfast favorite.