Tofu scramble, a popular vegan alternative to scrambled eggs, has been gaining immense popularity in recent years. This versatile and flavorful dish offers a delightful start to the day, packed with plant-based protein and a wide array of nutrients. Beyond its nutritional benefits, tofu scramble provides the perfect canvas for creativity, allowing you to experiment with various spices, herbs, and vegetables to suit your taste buds. Whether you're a vegan, vegetarian, or simply looking to explore new culinary horizons, tofu scramble is a must-try breakfast option.
Tofu scramble's appeal lies in its ability to mimic the texture of traditional scrambled eggs while offering a unique taste and mouthfeel. The crumbled tofu, when cooked to perfection, achieves a slightly creamy and fluffy consistency. By adding an assortment of spices such as turmeric, garlic powder, cumin, and oregano, you can infuse flavors that range from savory and smoky to mildly spicy, making each bite a delightful experience.
Yields approximately 4- 1/4cup servings
Ingredients:
- 1 block of extra firm tofu
- 1 tablespoon olive oil
- 1/2 teaspoon turmeric
- 2 tablespoons nutritional yeast
- Salt and pepper to taste
- 1/2 teaspoon garlic powder
- 1/2 teaspoon oregano
- 1/2 teaspoon onion powder
- toppings of choice (I love adding cherry tomatoes, avocado and hot sauce)
Instructions:
1. Drain the tofu and press it to remove excess moisture. Crumble the tofu into small pieces using your hands or a fork.
2. In a large skillet, heat olive oil over medium heat.
3. Add the crumbled tofu to the skillet and cook for 5-7 minutes, stirring occasionally, until it starts to brown.
4. Sprinkle turmeric, nutritional yeast, salt, pepper, garlic powder, oregano, and onion powder over the tofu. Stir well to evenly distribute the spices.
5. Continue to cook for another 3-5 minutes, until the tofu is heated through and well-seasoned.
6. Taste and adjust the seasoning if needed and add toppings of choice.
7. Serve the tofu scramble hot and enjoy!
Serving size: 1/4 of the recipe (approximately 1 cup)
Approximate nutritional information per serving (without additional toppings):
- Calories: 150-200
- Protein: 15-20 grams
- Fat: 8-10 grams
- Carbohydrates: 5-7 grams
- Fiber: 2-3 grams
- Sugar: 1-2 grams (depending on the brand of nutritional yeast used)
- Sodium: 200-300 milligrams (depending on the amount of salt added)
Please note that the sugar and sodium content may vary based on the specific brands and quantities of ingredients used. It's always a good idea to check the labels of the specific products you use to get the most accurate nutritional information.
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