Tofu scramble
Discover a flavorful Tofu Scramble recipe packed with protein and vibrant veggies. Made with tofu, onion, green and red peppers, and seasoned with cumin and turmeric, this vegan-friendly dish also includes hearty black beans and fresh coriander. Perfect for a healthy, delicious breakfast or brunch!
- 28 Mar 2025
- Cook time 15 min
- Prep time 10 min
- 5 Servings
- 12 Ingredients
Tofu scramble is a tasty and nutritious alternative to traditional scrambled eggs. Packed with protein and flavor, this plant-based dish is perfect for breakfast, brunch, or any meal of the day. With the addition of vibrant vegetables and spices, you’ll get a satisfying and colorful dish that's sure to delight your taste buds.
Ingredients:
Instructions:
- Begin by draining the tofu and pressing it to remove excess moisture. Wrap the tofu in a clean kitchen towel, and place a heavy object on top (like a skillet or cookbook). Let it sit for at least 15 minutes.
- In a large skillet or frying pan, heat 2 tablespoons of vegetable oil over medium heat.
- Add the diced onion to the skillet and sauté for about 3-5 minutes, until it becomes translucent.
- Add the diced green pepper and red pepper to the skillet. Cook for another 5-7 minutes, stirring occasionally, until the peppers are tender.
- While the vegetables are cooking, crumble the pressed tofu into small, uneven pieces using your hands or a fork.
- Once the peppers are tender, add the crumbled tofu to the skillet. Stir to combine with the vegetables.
- Sprinkle 1.5 teaspoons of turmeric powder, 1/2 teaspoon of ground cumin, and 1 teaspoon of finely chopped coriander leaves over the tofu and vegetables. Stir well to coat everything evenly.
- Add 2 cups of drained and rinsed black beans to the skillet. Stir to combine with the tofu and vegetables.
- Season with a dash of salt and a dash of black pepper. Taste and adjust the seasoning if needed.
- Allow the tofu scramble to cook for another 5-7 minutes, stirring occasionally. This will let the flavors meld together and ensure everything is heated through.
- Remove the skillet from the heat. Garnish with extra chopped coriander leaves if desired.
- Serve hot, with a side of toast, in a taco, or over rice for a delicious and healthy meal.
Tips:
- Use firm or extra-firm tofu for the best texture.
- Press the tofu before cooking to remove excess moisture and improve its ability to absorb flavors.
- Feel free to add additional vegetables like mushrooms, spinach, or tomatoes to customize your scramble.
- Add a little nutritional yeast for a cheesy flavor without dairy.
- Pre-cook your beans if using dried beans, or use canned beans that have been drained and rinsed to save time.
- Experiment with different spices and herbs to suit your taste preferences.
There you have it, a delicious and healthy tofu scramble that's full of flavor and nutrition. This recipe is great for meal prep or a quick weekday meal. Enjoy it on its own, or serve it with toast, avocado, or fresh salsa for an extra touch. Happy cooking!
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 210kcal | 11% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 9g | 24% |
| Sugar 4.23g | 4% |
| Fat | |
| Fat 12g | 14% |
| Saturated 1.37g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 44ug | 5% |
| Choline 70mg | 13% |
| Vitamin B1 0.26mg | 22% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 1.89mg | 12% |
| Vitamin B6 0.29mg | 17% |
| Vitamin B9 150ug | 38% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 55mg | 61% |
| Vitamin E 1.18mg | 8% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.49mg | 54% |
| Iron, Fe 4.55mg | 41% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 280mg | 22% |
| Potassium, K 660mg | 20% |
| Selenium, Se 16ug | 28% |
| Sodium, Na 190mg | 13% |
| Zinc, Zn 1.76mg | 16% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Passionfruit meringue cupcakes
Perfect for any occasion, this recipe combines the sweetness of sugar and vanilla with the tropical tang of passionfruit for an irresistible treat.
03 Mar 2025Mini orange cakes
Enjoy a guilt-free treat with a touch of sweetness and a burst of citrus goodness.
06 Apr 2025Roast potatoes with cumin & fennel
A delightful addition to any meal, easy to prepare and incredibly delicious.
04 Mar 2025Frozen yoghurt pops
Perfect for a healthy, delicious treat that the whole family will enjoy.
31 Mar 2025Chicken and cream cheese pastels
Discover a mouth-watering way to enjoy chicken with a twist.
29 May 2025Olive oil cake
Bake it today and savor the perfect balance of sweetness and aromatic olive oil.
07 Mar 2025