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!
- 01 May 2024
- 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 | 9% |
| 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 | 0% |
| 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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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