Scrambled tofu toast
Discover a delicious and healthy breakfast option with our Scrambled Tofu Toast recipe. Made with protein-packed tofu, a touch of turmeric, and served on multi-grain bread, this vegan dish is perfect for a nutritious start to your day!
- 09 Jun 2024
- Cook time 10 min
- Prep time 5 min
- 1 Servings
- 6 Ingredients
Scrambled tofu toast is a delicious and healthy alternative to traditional scrambled eggs on toast. This vegan-friendly dish is packed with protein and can be customized with your favorite toppings. It's perfect for a quick breakfast or a light lunch.
Ingredients:
Instructions:
- Drain the tofu and pat it dry with a clean kitchen towel or paper towels to remove excess moisture.
- Crumble the tofu into small, bite-sized pieces using your hands or a fork.
- Place a non-stick skillet or frying pan over medium heat.
- Add 1 tablespoon of olive oil and let it heat up for about a minute.
- Once the oil is hot, add the crumbled tofu to the pan.
- Stir the tofu continuously for about 5-7 minutes until it starts to become golden brown and slightly crispy.
- Sprinkle the tofu with 1/4 teaspoon of salt, 1/4 teaspoon of turmeric powder, and 1/8 teaspoon of black pepper.
- Stir well to evenly coat the tofu with the spices. Continue cooking for another 1-2 minutes to combine the flavors.
- While the tofu is cooking, toast the slice of multi-grain bread in a toaster or on a separate pan until it's golden brown and crispy.
- Once the tofu is fully cooked and well-seasoned, remove it from the heat.
- Place the toasted multi-grain bread on a plate.
- Spoon the scrambled tofu over the bread, spreading it evenly.
- Optionally, garnish with fresh herbs, avocado slices, or a sprinkle of nutritional yeast for extra flavor.
- Serve immediately and enjoy your delicious scrambled tofu toast!
Tips:
- Press the tofu to remove excess water before cooking to achieve a better texture.
- Play with spices and herbs to tailor the flavor to your taste. Nutritional yeast or garlic powder can add extra flavor.
- Toast the bread while cooking the tofu to save time.
- For an extra nutritional boost, add some fresh vegetables like spinach, tomatoes, or avocados on top of the scrambled tofu.
- If you prefer a creamier texture, add a splash of non-dairy milk as you scramble the tofu.
Scrambled tofu toast is a versatile, nutritious, and easy-to-make meal that can cater to a wide array of dietary preferences. Enjoy it as is or customize it with your favorite ingredients. Once you try this savory and satisfying dish, it will surely become a staple in your meal rotation.
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 16g | 10% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 2.44g | 6% |
| Sugar 2.81g | 3% |
| Fat | |
| Fat 20g | 24% |
| Saturated 2.99g | 10% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 0.07ug | 0% |
| Choline 50mg | 9% |
| Vitamin B1 0.15mg | 12% |
| Vitamin B2 0.10mg | 7% |
| Vitamin B3 1.93mg | 12% |
| Vitamin B6 0.15mg | 9% |
| Vitamin B9 90ug | 23% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 0.35mg | 0% |
| Vitamin E 0.14mg | 1% |
| Vitamin K 4.09ug | 3% |
| Minerals | |
| Calcium, Ca 210mg | 16% |
| Copper, Cu 0.34mg | 0% |
| Iron, Fe 2.78mg | 25% |
| Magnesium, Mg 63mg | 16% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 270mg | 8% |
| Selenium, Se 24ug | 42% |
| Sodium, Na 690mg | 46% |
| Zinc, Zn 1.51mg | 14% |
| Water | |
| Water 150g | - |
| * 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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