Perfect for breakfast, brunch or even "egg" fried rice, fool proof tofu scramble
One of the foods that people worry about missing out on when going vegan is scrambled egg. Whether it's a fried breakfast or egg fried rice, scrambled egg is the main part of many dishes, but with very little effort and a block of tofu, it's something that you can continue to enjoy. As well as replacing eggs, tofu scramble is packed with protein, iron and flavour with none of the cholesterol that is found in the animal based equivalent.
The Perfect Replacement
This recipe calls for black salt, this gives the tofu the eggy flavour and smell, if you can't find black salt in your local supermarket you can easily buy it online. Tofu scramble is not only easy to make but also incredibly versatile. Using a base of crumbled tofu seasoned with spices and sautéed vegetables, you can customise this recipe to suit your preferences and dietary needs. Plus, it comes together in just a matter of minutes, making it perfect for busy mornings. Whether you serve it alongside toast and baked beans, wrap it up in a breakfast burrito, or enjoy it on its own, this tofu scramble is bound to become your new breakfast favourite.
The Recipe
Ingredients:
1 block (about 400-450 grams) firm tofu
30 ml olive oil or vegan butter
1 small onion, diced
1 bell pepper, diced
2 cloves garlic, minced
2.5g ground turmeric
2.5g ground cumin
2.5g paprika
2.5g black salt
Salt and pepper to taste
Optional toppings: chopped green onions, diced tomatoes, avocado slices, nutritional yeast, hot sauce
Instructions:
Prepare the Tofu:
Drain the tofu and wrap it in a clean kitchen towel or paper towels. Press gently to remove excess moisture. You can also use a tofu press if you have one. Once drained, crumble the tofu into small pieces with your hands or a fork.
Sauté Vegetables:
In a large skillet or frying pan, heat olive oil or vegan butter over medium heat. Add diced onion and bell pepper. Sauté until softened, about 5 minutes. Add minced garlic and cook for another minute.
Seasoning:
Add the crumbled tofu to the skillet. Sprinkle black salt, turmeric, cumin, paprika, salt, and pepper over the tofu. Stir well to evenly coat the tofu with the spices. Cook for about 5-7 minutes, stirring occasionally, until the tofu is heated through, the water have evaporated and the tofu is slightly golden.
Adjust Seasoning:
Taste the tofu scramble and adjust seasoning if needed. You can add more salt, pepper, or any other spices according to your preference.
Serve:
Once the tofu scramble is cooked to your liking, remove it from heat. Serve hot with your favorite toppings such as chopped green onions, diced tomatoes, avocado slices, nutritional yeast, or hot sauce.
Enjoy!
Serve the tofu scramble as a filling for breakfast burritos, alongside toast or potatoes, or simply enjoy it on its own as a protein-packed breakfast or brunch option.
If you don't want to add the pepper, garlic or onions and have a more classic scramble you can, feel free to customise this recipe by adding other vegetables like spinach, mushrooms, or diced tomatoes.
Health Benefits
Tofu scramble comes with a lot of health benefits that you don't get from eating eggs, so as well as eating something that tastes really good and is filling you are also boosting the nutrient values if your meal. Here are some tofu scramble health benefits:
Rich in Protein: Tofu is a great source of plant-based protein, providing all nine essential amino acids that our bodies need.
Low in Calories: Tofu is low in calories compared to animal proteins, making it a great option for those looking to manage their weight. Additionally, this recipe uses olive oil or vegan butter for sautéing instead of butter or traditional cooking oils, which adds healthy fats without excessive calories.
Nutrient-Dense: Tofu is rich in various nutrients, including iron, calcium, magnesium, and phosphorus. These nutrients are essential for bone health, muscle function, and overall well-being.
High in Fibre: This recipe includes vegetables like onions, bell peppers, and garlic, which are rich in dietary fibre which we need for for digestive health as it reduces the risk of conditions like constipation and diverticulosis.
Antioxidant-Rich: Turmeric, cumin, and paprika are all spices included in this recipe that have antioxidant properties. Antioxidants help protect our cells from damage caused by free radicals, reducing the risk of chronic diseases such as heart disease and cancer.
Suitable for Various Dietary Restrictions: This tofu scramble is suitable for a wide range of dietary preferences and restrictions, including vegan, vegetarian, gluten-free, and dairy-free diets.
This tofu scramble recipe is really healthy, tasty as well as being quick and easy. That makes it perfect in my opinion.