Tofu scramble

Discover a quick and delicious Tofu Scramble recipe that's perfect for a healthy breakfast or lunch. Made with tofu, olive oil, garlic powder, cumin, chili powder, turmeric, and a touch of salt, this flavorful dish is ready in no time. Vegan, protein-packed, and bursting with spices!

  • 07 Mar 2024
  • Cook time 15 min
  • Prep time 5 min
  • 2 Servings
  • 8 Ingredients

Tofu scramble

Tofu scramble is a delicious and versatile plant-based alternative to traditional scrambled eggs. It's packed with protein and can be easily customized with your favorite vegetables and spices. In this recipe, we'll guide you through the steps to make a basic tofu scramble that is both quick and tasty.

Ingredients:

1/2 block tofu
230g
1 tbsp olive oil
14g
1/2 tsp garlic powder
1.55g
1/2 tsp ground cumin
1.50g
1/4 tsp chili powder
0.65g
1/4 tsp turmeric powder
0.55g
1/2 tsp salt
3g
2 tbsp water
30g

Instructions:

1. Prepare the Tofu:
- Drain the tofu and gently squeeze out excess water with a clean towel or paper towels.
- Use a fork or your hands to crumble the tofu into small, bite-sized pieces.
2. Heat the Olive Oil:
- Place a medium-sized non-stick skillet over medium heat.
- Add 1 tablespoon of olive oil to the skillet and let it heat up.
3. Add Spices:
- Once the oil is hot, add 1/2 teaspoon of garlic powder, 1/2 teaspoon of ground cumin, 1/4 teaspoon of chili powder, and 1/4 teaspoon of turmeric powder to the skillet.
- Stir the spices for about 30 seconds to a minute until they become fragrant.
4. Cook the Tofu:
- Add the crumbled tofu to the skillet.
- Sprinkle 1/2 teaspoon of salt over the tofu.
- Stir well to ensure the tofu is evenly coated with the spices.
5. Add Water:
- Pour 2 tablespoons of water into the skillet to help the tofu absorb the flavors and gain a slightly creamy texture.
- Stir the tofu and cook for another 5-7 minutes, until the tofu is heated through and the water has mostly evaporated.
6. Serve:
- Taste and adjust seasoning if necessary.
- Serve your tofu scramble hot. It can be enjoyed on its own or as a filling for wraps, tacos, or paired with your favorite breakfast sides.

Tips:

- Press the tofu before cooking: For a firmer texture, press the tofu for 10-15 minutes to remove excess water. You can do this by wrapping the tofu in a clean towel and placing a heavy object on top.

- Customize with vegetables: Add vegetables like bell peppers, spinach, tomatoes, or mushrooms to your tofu scramble for added flavor and nutrition. Sauté the vegetables in the olive oil before adding the tofu.

- Use black salt for an 'eggy' flavor: For a more authentic egg-like flavor, consider using black salt (also known as kala namak) instead of regular salt. Black salt has a sulfurous taste that mimics the flavor of eggs.

- Don't overcook: To maintain a good texture, avoid overcooking the tofu. Cook it until it's heated through and slightly golden but still moist.

- Adjust seasoning to taste: Feel free to adjust the spices according to your taste preferences. You can add more chili powder for extra heat or more turmeric for additional color.

With just a few simple ingredients and some basic cooking techniques, you can create a delicious and healthy tofu scramble in no time. This dish is perfect for a hearty breakfast, brunch, or even a light lunch. Experiment with different vegetables and spices to find your perfect version of this versatile recipe.

Nutrition Facts
Serving Size140 grams
Energy
Calories 80kcal3%
Protein
Protein 8g6%
Carbohydrates
Carbohydrates 2.58g1%
Fiber 0.55g1%
Sugar 0.86g1%
Fat
Fat 11g13%
Saturated 1.58g5%
Cholesterol 0.00mg-
Vitamins
Vitamin A 5ug1%
Choline 33mg6%
Vitamin B1 0.06mg5%
Vitamin B2 0.05mg4%
Vitamin B3 0.69mg4%
Vitamin B6 0.08mg5%
Vitamin B9 50ug13%
Vitamin B12 0.00ug0%
Vitamin C 0.30mg0%
Vitamin E 0.18mg1%
Vitamin K 2.70ug2%
Minerals
Calcium, Ca 140mg11%
Copper, Cu 0.20mg0%
Iron, Fe 2.01mg18%
Magnesium, Mg 36mg8%
Phosphorus, P 110mg9%
Potassium, K 170mg5%
Selenium, Se 10ug19%
Sodium, Na 600mg40%
Zinc, Zn 0.81mg7%
Water
Water 110g-
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Toaster oven mozzarella and cheddar tortilla pizza with spinach

Perfect for a speedy lunch or a tasty snack.

16 Apr 2024

Quick and easy 30-minute chicken stroganoff

Perfect for a weeknight dinner.

20 Apr 2024

Air fryer salt and vinegar potato gems

Ready in minutes and perfect for any occasion.

10 Jun 2024

Cheesey pumpkin rice

Perfect for a nourishing, autumn-inspired dish.

13 Apr 2024

Tofu salad with lettuce, tomatoes and red onion

Perfect for a healthy meal.

12 May 2024

Garlic beef and watercress salad

Perfect for a refreshing and hearty meal.

20 Mar 2024

Air fryer cauliflower cheese bites

Perfectly crispy on the outside and gooey on the inside, these bites are an irresistible and healthier snack or appetizer option.

14 Apr 2024

Caramelised onion dip

Perfect for parties or as a tasteful snack.

24 Mar 2024

Smoked salmon & avocado omelet with basil

Ready in minutes.

08 Apr 2024

Double-salmon fishcakes with preserved-lemon mayo

Enjoy a burst of flavor with each bite.

08 May 2024

Kale, sweet potato and onion frittata

Whip up this easy, healthy dish in no time for a protein-packed start to your day.

20 Apr 2024

Tofu scramble and avocado toast

Bursting with flavor from thyme, garlic powder, mustard, sea salt, and a dash of black pepper, this easy-to-make dish makes for a nutritious start to your day.

06 Jun 2024

Mushroom burgers

Try our Mushroom Burgers for a wholesome and flavorful meal.

11 May 2024

Vegan kale pasta with cashews

Perfect for a quick, wholesome meal that’s dairy-free and packed with flavor.

12 Apr 2024

Chicken and spinach wraps

Ready in under 30 minutes.

29 Apr 2024

Tropical trail mix

Perfect for on-the-go energy and satisfying your sweet and savory cravings.

07 Jun 2024

Honey & lime-glazed rainbow fruit salad

Perfect for a refreshing snack or a healthy dessert.

07 Jun 2024

Balsamic-glazed carrots

Impress your guests with this easy and flavorful addition to any meal.

08 Jun 2024

White chocolate almonds

Ready in minutes, they make an irresistible sweet and nutty confection that everyone will love.

27 May 2024

Lemon-spearmint seared sugar snap peas with onions

Ready in minutes and bursting with flavor.

19 Mar 2024

Coconut yogurt parfait with honey

Perfect for any time of the day.

03 Apr 2024

Shrimp lettuce wraps with cottage cheese

Try it today for a guilt-free treat.

19 May 2024

Warm fruity date oatmeal with bananas, apples, flaxseed, blueberries and coriander

Perfect for a nutritious boost to fuel your morning.

30 May 2024

Cauliflower cheddar fritters

Enjoy a flavorful, cheesy delight in every bite.

27 May 2024