Tofu scramble
Tofu scramble is a plant-based alternative to scrambled eggs, combining crumbled tofu with sautéed onions, bell peppers, and spices for a nutritious and flavor-packed dish. Perfect for any meal of the day, it's easy to prepare and can be served with various sides.
Cook time 15 min
Prep time 10 min
Ingredients:
28 oz tofu2 tbsp vegetable oil
1 onion
1 green pepper
1 red pepper
1 tsp coriander leaves
1/2 tsp ground cumin
1.50 tsp turmeric powder
2 cups black beans
1 tsp coriander leaves
1 dash salt
1 dash black pepper
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.
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.
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!
Tofu scramble FAQ:
Store any leftover tofu scramble in an airtight container in the refrigerator for up to 3-5 days. Reheat it in a skillet or microwave before serving.
Yes, you can substitute or add other vegetables, such as spinach, tomatoes, or mushrooms, according to your preference. Just make sure to adjust cooking times as needed.
The tofu scramble is done when everything is heated through and the flavors have melded, typically after 5-7 minutes of cooking together. The tofu should look slightly golden and the vegetables tender.
Use firm or extra-firm tofu for the best texture. Softer tofu may become too mushy in the scramble.
Yes, you can prepare the tofu scramble a day in advance. Just store it in the refrigerator and reheat when ready to serve.
Cooking 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.
Nutrition Facts
5 ServingsCalories 210kcal
Protein 18g
Carbohydrates 24g
Fiber 9g
Sugar 4.23g
Fat 12g
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