Delicious Tofu Scramble: Easy, Healthy & Vegan!

Lets talk about our tofu scramble recipe, a healthy breakfast choice that can kickstart your day! This plant based meal is full of protein and important nutrients serving as an alternative to scrambled eggs. By adding plant based dishes like tofu scramble into your diet you can enhance your nutritional intake, support muscle development and improve overall health.

Ingredients Overview

Tofu

Tofu, also known as bean curd is created from solidified soy milk and shaped into blocks. It comes in varieties like soft, firm and extra firm. For this recipe firm tofu works best as it holds its form well and mimics the texture of eggs.

Tofu is a nutritional powerhouse that is high in protein and low in calories. It contains all the amino acids needed for a complete protein source. A 100g serving of tofu offers around 8g of protein 2g of carbs and 4g of fat.

Olive Oil

Olive oil is the preferred oil choice due due to its heart-healthy benefits and rich taste.  It elevates the flavor of the tofu scramble while also offering a range of health benefits.

Olive oil is abundant in monounsaturated fats, which are known to lower cholesterol levels. It is rich in antioxidants, possesses inflammatory properties, and a single tablespoon of olive oil contains around 119 calories and 14g of fat.

Garlic Powder & Onion Powder

Garlic powder and onion powder provide a convenient way to enhance flavor without the need for peeling and chopping. They blend seamlessly into the scramble ensuring consistent taste.

Both powders are low in calories and enhance the dish’s depth without affecting its calorie content. They also contain vitamins and minerals like vitamin C and manganese.

Paprika, Black Pepper, Salt

These spices enrich the taste of the tofu scramble. Paprika brings a sweetness and vibrant color while black pepper adds a touch of heat while salt amplifies the flavor.

Spices such as paprika are packed with vitamins A and E for skin health and immune function. They contribute minimally to calorie intake but play a significant role in enhancing the dish’s flavor profile.

Onion, Bell Pepper, Spinach, Tomato, Cilantro

Fresh vegetables add texture, color and nutrients to the tofu scramble. Onions and bell peppers provide a crunch while spinach and tomatoes add juiciness. Cilantro adds a fresh herby flavor.

These veggies are packed with vitamins, fiber and antioxidants. They aid in digestion, boost the immune system and contribute minimal extra calories per portion.

Recipe Instructions

Ingredients:

• 1 block (14 oz) of firm tofu, drained and crumbled
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1 small onion, finely diced
• 1 bell pepper, diced
• 1 cup spinach, chopped
• 1 tomato, diced
• 1/4 cup chopped cilantro

Preparation:

1. Drain the Tofu: Drain the tofu and press out water. Crumble it in a bowl until it resembles eggs.
2. Prepare the Vegetables: Dice the onion and bell pepper, chop the spinach, and dice the tomato. Chop the cilantro and set aside for garnish.

Cooking:

1. Heat the Oil: Start by heating the olive oil in a skillet over medium heat.
2. Sauté the Vegetables: Next add the onion and bell pepper to the skillet. Sauté them for 5-7 minutes until they are tender and the onion turns translucent.
3. Cook the Tofu: Then add the tofu to the skillet. Cook it for about 5 minutes stirring occasionally until it is heated through.
4. Add Spices: Sprinkle garlic powder, onion powder, paprika, black pepper and salt over the tofu mixture and mix well to evenly distribute the spices.
5. Add Greens: After that add chopped spinach and diced tomato to the skillet and cook for another 2-3 minutes until the spinach wilts and the tomato softens slightly.
6. Garnish: Finally remove the skillet from heat. Stir in chopped cilantro as a garnish.

Serving:

Serve the tofu scramble warm and garnished with additional cilantro if desired.

Nutritional Benefits

Each portion of tofu scramble (approx. 1 cup) contains:

• Calories: 150
• Protein: 12g
• Carbohydrates: 10g
• Fat: 8g
• Fiber: 3g

Health Benefits:

• Protein Content: High protein content for muscle maintenance and growth.
• Low-Calorie Option: It’s a low-calorie option to keep you feeling full and satisfied.
• Fiber-Rich: The inclusion of vegetables adds fiber for better digestion and gut health.

Grocery List

Produce:

• 1 small onion
• 1 bell pepper
• 1 cup spinach
• 1 tomato
• 1/4 cup cilantro

Pantry:

• 1 block (14 oz) firm tofu
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt

Detailed Package Sizes:

• Firm Tofu: 1 block (14 oz)
• Olive Oil: 1 small bottle (250 ml)
• Garlic Powder: 1 small jar (2 oz)
• Onion Powder: 1 small jar (2 oz)
• Paprika: 1 small jar (2 oz)
• Black Pepper: 1 small jar (2 oz)
• Salt: 1 small container (500 g)

Shopping Tips:

• Selecting fresh vegetables is essential for taste and nutritional value.
• Keep tofu refrigerated and consume it within a week of buying.

Cooking Tips and Variations

• Customization: You can customize by adding or swapping vegetables like mushrooms, zucchini or kale.
• Cooking Tips: For the best texture make sure to press the tofu well to get rid of extra moisture.
• Serving Suggestions: Serve your tofu scramble with whole grain toast, in a wrap or, on a bed of greens for a delicious meal.

Conclusion

Creating a tofu scramble is not just simple but great for your health and well-being. This nourishing dish promotes muscle development and aids with digestion while offering a low calorie choice for any mealtime. Give this recipe a shot and let us know how it turns out!

Call to Action

Get the PDF copy of this recipe and the shopping list, from [here]. Stay tuned to our blog for tasty plant based recipes. Share your tofu scramble dishes on social media using the hashtag #PlantBasedGoodness!