Looking for a nutritious and satisfying plant-based breakfast? Vegan tofu scramble offers a delicious twist on traditional scrambled eggs. Packed with protein and bursting with flavor, this dish is perfect for vegans and anyone looking to add more plant-based meals to their diet. Discover how easy it is to whip up this wholesome breakfast staple and start your day right with a hearty serving of tofu, veggies, and savory spices.
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| Photo by / olive |
Prep Time Cook Time
10 mins 10 mins
Total Time Serving
20 mins 4
Ingredients
To make a delicious vegan tofu scramble, you'll need:
- 1 block of firm tofu, drained and crumbled
- 1 tablespoon olive oil or vegetable oil
- 1/2 onion, diced
- 1 bell pepper, diced (any color)
- 1 cup spinach, chopped
- 2 tablespoons nutritional yeast
- 1/2 teaspoon turmeric
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Prepare the Tofu: Start by draining the tofu and gently pressing out excess water using paper towels or a tofu press. Crumble the tofu into small pieces resembling scrambled eggs.
- Sauté Vegetables: Heat olive oil in a large skillet over medium heat. Add diced onion and bell pepper, sautéing until softened, about 5 minutes.
- Season and Cook Tofu: Add the crumbled tofu to the skillet with the sautéed vegetables. Sprinkle turmeric, garlic powder, nutritional yeast, salt, and pepper over the tofu mixture. Stir well to combine and evenly distribute the seasonings.
- Add Spinach: Mix in chopped spinach and cook for an additional 2-3 minutes until spinach is wilted and tofu is heated through.
- Serve: Remove from heat and serve hot. Optionally, garnish with fresh herbs like parsley or chives.
Nutrition Information (per serving)
- Calories: 200 kcal
- Protein: 15g
- Carbohydrates: 10g
- Fat: 12g
- Fiber: 5g
Health Benefits
Vegan tofu scramble offers several health benefits:
- High Protein: Tofu is a complete protein source, providing all essential amino acids necessary for muscle repair and growth.
- Rich in Vitamins and Minerals: Spinach and bell peppers add vitamins A, C, and K, as well as minerals like potassium and magnesium.
- Low in Saturated Fat: Compared to traditional egg scrambles, tofu scramble is lower in saturated fat, making it heart-healthy.
- Rich in Antioxidants: Turmeric and garlic powder are known for their antioxidant properties, which help fight inflammation and support overall health.
- Supports Digestive Health: Nutritional yeast contains fiber and beneficial gut bacteria, promoting digestive regularity and overall gut health.
Variations and Substitutions
- Vegetables: Use any vegetables you have on hand such as mushrooms, tomatoes, or zucchini.
- Spices: Experiment with different spices like cumin, paprika, or curry powder for varied flavor profiles.
- Protein: Add in cooked beans or vegan sausage for an extra protein boost.
Chef's Tips and Tricks
- Tofu Texture: For a firmer texture, freeze and then thaw the tofu before crumbling and cooking.
- Flavor Enhancement: Marinate the crumbled tofu in soy sauce or tamari before cooking for added umami flavor.
- Creaminess: Stir in a tablespoon of dairy-free creamer or coconut milk for a creamy texture.
Conclusion
Vegan tofu scramble is not only easy to make but also packed with nutrients and flavor. Whether you're a vegan looking for a satisfying breakfast or simply wanting to try something new, this recipe is sure to please.
FAQs:
Can I use silken tofu instead of firm tofu?
Silken tofu can be used, but the texture will be softer. Adjust cooking time accordingly.
How should I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving.
Is tofu scramble a good source of protein for vegans?
Yes, tofu scramble is an excellent source of plant-based protein. One serving typically provides around 15 grams of protein, making it a satisfying breakfast option for vegans and vegetarians alike.
Can I make tofu scramble ahead of time?
Yes, you can prepare tofu scramble ahead of time and store it in the refrigerator for up to 3 days. Reheat it gently on the stove or in the microwave before serving. However, note that the texture may change slightly upon reheating.
Are there any alternatives to nutritional yeast?
If you prefer not to use nutritional yeast, you can omit it from the recipe. Alternatively, you can add a sprinkle of vegan cheese or a bit of miso paste for added flavor complexity.