Curried tofu scramble with tomatoes

Enjoy a flavorful and protein-packed curried tofu scramble made with fresh tomatoes, onions, and aromatic spices. This quick and easy vegan recipe is perfect for breakfast or a healthy meal anytime. Ready in just 15 minutes!

  • 16 May 2025
  • Cook time 15 min
  • Prep time 10 min
  • 2 Servings
  • 8 Ingredients

Curried tofu scramble with tomatoes

Curried tofu scramble with tomatoes and onions is a flavorful and nutritious dish that is perfect for breakfast, lunch, or dinner. This vegan-friendly recipe combines the rich, earthy taste of curry powder with the fresh flavors of tomatoes and onions, all brought together by protein-packed tofu. Whether you're new to plant-based cooking or a seasoned pro, this quick and easy recipe is sure to become a favorite in your kitchen.

Ingredients:

1 tbsp olive oil
14g
3 garlic cloves
9g
1 cup onion
160g
3 tomatoes
190g
4 tsp curry powder
8g
1 tsp salt
6g
1/2 tsp black pepper
1.05g
9 oz tofu
260g

Instructions:

1. Prepare Ingredients: Begin by preparing all the ingredients. Mince the garlic cloves, finely chop the onion, and dice the tomatoes. Drain the tofu and crumble it using your hands or a fork until it's broken into small pieces.
2. Heat the Oil: Place a large skillet or non-stick pan over medium heat. Add the tablespoon of olive oil and allow it to heat for about a minute until it shimmers.
3. Cook the Aromatics: Add the minced garlic to the hot oil and sauté for about 1 minute, stirring frequently, until it becomes fragrant but not browned. Then, add the chopped onion to the pan. Cook the onions for about 5-7 minutes, stirring occasionally, until they become soft and translucent.
4. Add the Tomatoes: Once the onions are soft, add the diced tomatoes to the skillet. Cook for another 3-5 minutes, stirring occasionally, until the tomatoes start to break down and release their juices.
5. Season with Spices: Sprinkle the curry powder, salt, and black pepper over the vegetable mixture. Stir well to ensure the spices are evenly distributed. Let this cook for about 2 minutes to allow the spices to bloom and meld with the vegetables.
6. Add the Tofu: Gently fold the crumbled tofu into the spiced vegetable mixture. Stir everything together, making sure the tofu is well coated with the curry spices and evenly mixed with the vegetables.
7. Cook Through: Continue to cook the tofu scramble for an additional 5-7 minutes, stirring occasionally. This allows the tofu to absorb the flavors and heat through completely.
8. Serve: Once the tofu scramble is hot and well blended with the spices and vegetables, remove it from the heat. Serve immediately as is, or pair with your favorite side such as toast, rice, or a fresh salad.

Tips:

- Drain and press the tofu before cooking to remove excess water; this will help achieve a firmer texture.

- If you prefer a spicier dish, add a pinch of red chili flakes or a chopped chili pepper to the scramble.

- Use fresh, ripe tomatoes for the best flavor and texture. Alternatively, you can use canned diced tomatoes if fresh ones are not available.

- Experiment with additional vegetables like bell peppers, spinach, or mushrooms to add more variety and nutrients.

- For a richer flavor, add a splash of coconut milk or vegetable broth while cooking the tofu scramble.

- Serve the scramble with a squeeze of fresh lime juice and a sprinkle of chopped cilantro for an extra burst of freshness.

Enjoy your curried tofu scramble with tomatoes and onions as a delicious and wholesome meal. It's a versatile dish that pairs well with a variety of sides such as toast, rice, or even a fresh salad. This flavorful scramble is not only satisfying but also packed with nutrients, making it a great addition to your recipe repertoire.

Nutrition Facts
Serving Size320 grams
Energy
Calories 150kcal7%
Protein
Protein 12g8%
Carbohydrates
Carbohydrates 16g5%
Fiber 4.47g12%
Sugar 8g8%
Fat
Fat 12g14%
Saturated 1.78g6%
Cholesterol 0.00mg-
Vitamins
Vitamin A 40ug4%
Choline 45mg9%
Vitamin B1 0.14mg12%
Vitamin B2 0.09mg7%
Vitamin B3 1.37mg9%
Vitamin B6 0.29mg17%
Vitamin B9 90ug21%
Vitamin B12 0.00ug0%
Vitamin C 20mg22%
Vitamin E 0.54mg4%
Vitamin K 11ug9%
Minerals
Calcium, Ca 170mg13%
Copper, Cu 0.30mg34%
Iron, Fe 2.02mg18%
Magnesium, Mg 55mg13%
Phosphorus, P 170mg14%
Potassium, K 540mg16%
Selenium, Se 12ug21%
Sodium, Na 1180mg79%
Zinc, Zn 1.19mg11%
Water
Water 270g-
* 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

Warm maple oatmeal with raisins

A delicious and healthy breakfast ready in minutes.

01 May 2025

Banana oatmeal protein pancakes with greek yogurt glaze

Easy to make and incredibly satisfying.

18 Mar 2025

Avocado and egg toast

Ready in minutes and packed with flavor and healthy fats.

25 Mar 2025

Spinach, cheese & tomato omelette

Light sour cream adds a creamy texture, making it an irresistible morning dish.

27 Apr 2025

Yorkshire brekkie

Follow our easy steps for a breakfast that’s sure to become a family favorite.

11 Mar 2025

Quinoa porridge

Simple, healthy, and satisfying.

04 Apr 2025

Egg, spinach and bacon muffins

Gluten-free and keto-friendly.

16 Apr 2025

Paleo zucchini oatless oatmeal bowl with blueberries

This gluten-free, paleo-friendly, and low-calorie breakfast is perfect for a wholesome start to your day.

27 Mar 2025

Posts