Tofu scramble with mustard and turmeric
Discover the perfect vegan breakfast with this flavorful Tofu Scramble featuring mustard and turmeric. Made with protein-packed tofu, a touch of onion powder, and a dash of black pepper, this easy recipe delivers a savory and nutritious start to your day. Ready in minutes, it's seasoned with mustard and turmeric for a zesty kick, creating a delicious, plant-based alternative to scrambled eggs.
- 28 May 2024
- Cook time 15 min
- Prep time 15 min
- 2 Servings
- 8 Ingredients
Tofu scramble is a delightful and nutritious alternative to scrambled eggs, perfect for vegan and vegetarian meals. This specific recipe uses mustard and turmeric to add a burst of flavor and a vibrant color to the dish, making it not only a treat for the taste buds but also visually appealing.
Ingredients:
Instructions:
- Drain the tofu well and press it to remove excess moisture. This can be done by placing the tofu between paper towels and pressing gently or using a tofu press if you have one.
- Once pressed, crumble the tofu into small, bite-sized pieces. Aim for a scrambled egg consistency.
- In a medium-sized skillet, heat the vegetable oil over medium heat until it's hot but not smoking.
- Add the crumbled tofu to the skillet. Cook for about 3-4 minutes, stirring occasionally, to let it heat through and start to brown slightly.
- Sprinkle in the onion powder, turmeric powder, and salt. Stir well to ensure the tofu is evenly coated with the spices.
- Stir in the mustard and mix well to combine. The mustard adds a tangy flavor that complements the spices.
- Pour in the milk and stir the mixture. The milk helps to create a slightly creamy texture.
- Add a dash of black pepper to taste. Stir everything together to ensure the flavors are well-distributed.
- Continue cooking for an additional 2-3 minutes, or until the tofu scramble reaches your desired consistency. It should be heated through and evenly yellow from the turmeric and mustard.
- Remove the skillet from the heat. Serve the tofu scramble warm, perhaps with a side of toast, fresh vegetables, or your favorite breakfast sides.
Tips:
- Press the tofu before cooking to remove excess moisture. This helps achieve a better texture.
- Use a non-stick pan to prevent the tofu from sticking and ensure even cooking.
- Feel free to add your favorite vegetables like spinach, bell peppers, or tomatoes for added nutrition and flavor.
- Adjust the seasoning to your taste; you can add more pepper or even some garlic powder if desired.
Tofu scramble with mustard and turmeric is a simple yet flavorful dish that can be prepared in just a few minutes. It's a versatile recipe that allows for plenty of customization according to your taste preferences. Serve it on its own, on toast, or as a filling for a breakfast burrito for a wholesome and satisfying meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 63 grams |
| Energy | |
| Calories 36kcal | 1% |
| Protein | |
| Protein 3.54g | 2% |
| Carbohydrates | |
| Carbohydrates 1.65g | 0% |
| Fiber 0.54g | 1% |
| Sugar 0.78g | 1% |
| Fat | |
| Fat 9g | 10% |
| Saturated 0.82g | 3% |
| Cholesterol 0.61mg | - |
| Vitamins | |
| Vitamin A 7ug | 1% |
| Choline 14mg | 3% |
| Vitamin B1 0.04mg | 3% |
| Vitamin B2 0.03mg | 2% |
| Vitamin B3 0.28mg | 2% |
| Vitamin B6 0.03mg | 2% |
| Vitamin B9 18ug | 5% |
| Vitamin B12 0.04ug | 2% |
| Vitamin C 0.13mg | 0% |
| Vitamin E 0.06mg | 0% |
| Vitamin K 1.09ug | 1% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.08mg | 0% |
| Iron, Fe 0.88mg | 8% |
| Magnesium, Mg 16mg | 4% |
| Phosphorus, P 55mg | 4% |
| Potassium, K 88mg | 2% |
| Selenium, Se 6ug | 12% |
| Sodium, Na 670mg | 45% |
| Zinc, Zn 0.37mg | 3% |
| Water | |
| Water 50g | - |
| * 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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