Dive into a flavorful and satisfying breakfast with Tofu Scramble! This protein-packed dish is a delicious alternative to traditional scrambled eggs and is perfect for vegans and non-vegans alike.
One of the reasons I love Tofu Scramble is its versatility. Whether I’m enjoying a leisurely weekend brunch or need a quick and nutritious breakfast before a busy day, this dish always hits the spot.
I remember trying Tofu Scramble for the first time during a weekend getaway with friends, and it instantly became a favorite. The combination of savory tofu, flavorful spices, and fresh vegetables is simply irresistible.
Servings: 2
Prep Time: 10 minutes
Cuisine: Vegan
Cooking Time: 10 minutes
Total Time: 20 minutes
Ingredients:
- 1 block (14 oz) firm tofu
- 1 tablespoon olive oil
- 1/2 onion, diced
- 1 bell pepper, diced
- 1 cup spinach, chopped
- 2 cloves garlic, minced
- 2 tablespoons nutritional yeast
- 1 teaspoon turmeric powder
- 1/2 teaspoon cumin
- Salt and pepper, to taste
- Optional toppings: avocado, cherry tomatoes, fresh herbs
Equipment/Utensils Required:
- Large skillet
- Spatula
- Knife
- Cutting board
Instructions:
- Prepare the Tofu: Drain the tofu and pat it dry with paper towels. Crumble the tofu into small pieces using your hands or a fork.
- Cook the Vegetables: Heat olive oil in a large skillet over medium heat. Add the diced onion and bell pepper, and cook until softened, about 5 minutes.
- Add Tofu and Spices: Add the crumbled tofu, minced garlic, nutritional yeast, turmeric powder, and cumin to the skillet. Stir well to combine, and cook for another 5 minutes, until the tofu is heated through and the spices are fragrant.
- Add Spinach: Add the chopped spinach to the skillet and cook for an additional 2-3 minutes, until wilted.
- Season and Serve: Season the Tofu Scramble with salt and pepper to taste. Serve hot, garnished with optional toppings such as sliced avocado, cherry tomatoes, and fresh herbs.
Nutritional Information (per serving):
- Calories: 220
- Total Fat: 12g
- Saturated Fat: 2g
- Carbohydrates: 10g
- Fiber: 4g
- Protein: 20g
Vitamins and Minerals (per serving):
- Vitamin K: 8%
- Calcium: 6%
- Iron: 10%
- Vitamin C: 15%
- Folate: 8%
Tofu Scramble
Ingredients
- 1 block 14 oz firm tofu
- 1 tablespoon olive oil
- 1/2 onion diced
- 1 bell pepper diced
- 1 cup spinach chopped
- 2 cloves garlic minced
- 2 tablespoons nutritional yeast
- 1 teaspoon turmeric powder
- 1/2 teaspoon cumin
- Salt and pepper to taste
- Optional toppings: avocado cherry tomatoes, fresh herbs
Instructions
- Prepare the Tofu: Drain the tofu and pat it dry with paper towels. Crumble the tofu into small pieces using your hands or a fork.
- Cook the Vegetables: Heat olive oil in a large skillet over medium heat. Add the diced onion and bell pepper, and cook until softened, about 5 minutes.
- Add Tofu and Spices: Add the crumbled tofu, minced garlic, nutritional yeast, turmeric powder, and cumin to the skillet. Stir well to combine, and cook for another 5 minutes, until the tofu is heated through and the spices are fragrant.
- Add Spinach: Add the chopped spinach to the skillet and cook for an additional 2-3 minutes, until wilted.
- Season and Serve: Season the Tofu Scramble with salt and pepper to taste. Serve hot, garnished with optional toppings such as sliced avocado, cherry tomatoes, and fresh herbs.
Notes
- Calories: 220
- Total Fat: 12g
- Saturated Fat: 2g
- Carbohydrates: 10g
- Fiber: 4g
- Protein: 20g
- Vitamin K: 8%
- Calcium: 6%
- Iron: 10%
- Vitamin C: 15%
- Folate: 8%
