Vegan tofu spinach scramble with onions, tomatoes and basil
Whip up a flavorful and nutritious Vegan Tofu Spinach Scramble featuring onions, tomatoes, and basil. This plant-based recipe combines protein-rich tofu with the vibrant flavors of turmeric, black pepper, and red pepper, tossed in olive oil and accented by fresh lemon juice. Simple yet delicious, it's the perfect meal for a healthy breakfast or brunch!
- 15 May 2024
- Cook time 10 min
- Prep time 15 min
- 2 Servings
- 11 Ingredients
Discover a delicious and nutritious way to start your day with our Vegan Tofu Spinach Scramble featuring onions, tomatoes, and basil. This delightful plant-based dish is packed with protein, vitamins, and flavor, making it a perfect breakfast or brunch option for vegans and non-vegans alike. Simple to prepare, it's a great way to introduce more greens and plant-based proteins into your diet.
Ingredients:
Instructions:
- Drain the tofu and pat it dry with a paper towel.
- Crumble the tofu into small pieces resembling scrambled eggs. Set aside.
- Peel and finely chop the onions.
- Heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Add the chopped onions and sauté for about 5-7 minutes, until they become translucent and slightly golden.
- To the skillet with the onions, add the crumbled tofu.
- Sprinkle the turmeric powder, salt, black pepper, and red pepper over the tofu.
- Stir well to evenly coat the tofu with the spices.
- Cook for about 5 minutes, stirring occasionally, to allow the spices to fully incorporate with the tofu.
- Add the spinach to the skillet. You may need to do this in batches to allow it to wilt and make room for more.
- Pour the lemon juice over the spinach.
- Stir and cook until the spinach is wilted, about 3-4 minutes.
- Halve the cherry tomatoes and add them to the skillet.
- Chop the basil and sprinkle it in.
- Cook for an additional 2-3 minutes, until the tomatoes are slightly softened but still hold their shape.
- Taste the scramble and adjust the seasoning if needed by adding more salt or pepper.
- Remove from heat and transfer to serving plates.
7. Serve: Enjoy your vegan tofu spinach scramble hot, either on its own or with a side of toast.
Tips:
- Press the tofu for 15-20 minutes before cooking to remove excess moisture for a better texture.
- Sauté the onions until translucent for a sweeter, more mellow flavor.
- Add the spinach towards the end of the cooking process to retain its vibrant color and nutrients.
- Use cherry tomatoes, halved, for a burst of freshness and natural sweetness.
- Adjust the level of red pepper according to your spice preference.
- For a creamier texture, add a splash of plant-based milk or a dollop of vegan sour cream.
Enjoy your Vegan Tofu Spinach Scramble hot, garnished with fresh basil for an extra burst of flavor. This versatile dish pairs wonderfully with whole-grain toast or can be wrapped in a tortilla for a tasty breakfast burrito. Whether you're vegan or simply looking for a healthy and flavorful breakfast option, this scramble is sure to become a favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 400 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 10g | 3% |
| Fiber 3.31g | 9% |
| Sugar 5g | 5% |
| Fat | |
| Fat 22g | 25% |
| Saturated 3.05g | 10% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 280ug | 31% |
| Choline 80mg | 14% |
| Vitamin B1 0.19mg | 16% |
| Vitamin B2 0.25mg | 19% |
| Vitamin B3 1.99mg | 12% |
| Vitamin B6 0.37mg | 22% |
| Vitamin B9 190ug | 48% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 40mg | 42% |
| Vitamin E 2.06mg | 14% |
| Vitamin K 400ug | 329% |
| Minerals | |
| Calcium, Ca 300mg | 23% |
| Copper, Cu 0.46mg | 0% |
| Iron, Fe 3.79mg | 34% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 840mg | 25% |
| Selenium, Se 18ug | 32% |
| Sodium, Na 970mg | 65% |
| Zinc, Zn 1.84mg | 17% |
| Water | |
| Water 340g | - |
| * 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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