3-vegetable tofu scramble
Make breakfast delightful with this easy and nutritious 3-vegetable tofu scramble. Featuring protein-packed tofu, a medley of mixed frozen vegetables, and a flavorful mix of spices like turmeric, cumin, and garlic powder, this vegan dish is perfect for a quick and healthy start to your day. Ready in just minutes, it's a delicious way to enjoy your veggies!
- 30 Jul 2024
- Cook time 15 min
- Prep time 7 min
- 2 Servings
- 11 Ingredients
Tofu scrambles are a versatile, nutritious, and delicious alternative to traditional scrambled eggs, perfect for vegans or anyone looking to expand their breakfast options. This 3-vegetable tofu scramble incorporates a variety of spices and mixed vegetables, making it a colorful and flavorful dish that's easy to prepare and packed with protein.
Ingredients:
Instructions:
- Start by draining the tofu. To remove excess water, wrap the tofu block in a clean kitchen towel and press it gently for a few minutes. Alternatively, you can place a heavy object on top for about 10-15 minutes.
- Once the tofu is drained, use your hands or a fork to crumble it into small, bite-sized pieces, mimicking the texture of scrambled eggs. Set aside.
- Heat a non-stick pan over medium heat. Add the mixed frozen vegetables and cook for about 3-5 minutes, stirring occasionally, until they are thawed and warmed through.
- Add the crumbled tofu to the pan with the vegetables. Stir well to combine. Sprinkle in the nutritional yeast, garlic powder, onion powder, turmeric powder, ground cumin, and a dash of salt. Mix well to evenly distribute the seasonings.
- Stir in the mustard. This will add a tangy flavor and help bind everything together. Cook for another 5-7 minutes, until the tofu is heated through and slightly golden.
- Just before serving, add the chopped green onion to the tofu scramble. Drizzle with the pepper sauce for a bit of heat and extra flavor. Mix well.
- Remove the pan from heat and serve immediately. You can enjoy this tofu scramble on its own, or as a filling for wraps or sandwiches.
Tips:
- Press the tofu: Before starting, pressing the tofu for at least 15 minutes can help remove excess water, allowing it to absorb more flavors and achieve a better texture.
- Use fresh vegetables: While mixed frozen vegetables are convenient, feel free to use fresh vegetables for a more vibrant texture and flavor. Just ensure they are chopped evenly for consistent cooking.
- Adjust the spice level: If you prefer a spicier dish, consider adding more pepper sauce or a pinch of cayenne pepper. For a milder version, reduce the amount of pepper sauce or omit it altogether.
- Experiment with different spices: Don't hesitate to mix and match various spices according to your preference. Adding paprika, chili powder, or even curry powder can provide interesting flavor variations.
- Serve with sides: This scramble pairs well with whole-grain toast, avocado slices, or a side of fresh fruit to create a balanced and satisfying meal.
This 3-vegetable tofu scramble is not only simple to make but also customizable to suit your tastes and dietary preferences. Whether you enjoy it as a hearty breakfast, a light lunch, or even a quick dinner, this recipe is sure to become a staple in your meal rotation.
| Nutrition Facts | |
|---|---|
| Serving Size | 350 grams |
| Energy | |
| Calories 240kcal | 9% |
| Protein | |
| Protein 22g | 14% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 8g | 20% |
| Sugar 6g | 6% |
| Fat | |
| Fat 9g | 10% |
| Saturated 1.27g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 240ug | 27% |
| Choline 90mg | 16% |
| Vitamin B1 0.79mg | 66% |
| Vitamin B2 0.44mg | 34% |
| Vitamin B3 4.31mg | 27% |
| Vitamin B6 0.32mg | 19% |
| Vitamin B9 240ug | 60% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 4.75mg | 5% |
| Vitamin E 0.54mg | 4% |
| Vitamin K 30ug | 26% |
| Minerals | |
| Calcium, Ca 280mg | 22% |
| Copper, Cu 0.48mg | 0% |
| Iron, Fe 4.45mg | 40% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 310mg | 25% |
| Potassium, K 560mg | 17% |
| Selenium, Se 22ug | 41% |
| Sodium, Na 240mg | 16% |
| Zinc, Zn 2.50mg | 23% |
| Water | |
| Water 290g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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