Summer is pretty much over, and the weather is getting cooler, so warm breakfasts are now most definitely in order.
I love my sweet breakfasts (oatmeal, porridge, baked oats) but sometimes I get such a craving for a savoury breakfast. This Easy Scrambled Tofu is the perfect breakfast, brunch, lunch or dinner to warm you up this Autumn!
When I first heard about scrambled tofu, I was pretty skeptical. I thought it sounded quite bland and I honestly couldn’t comprehend it tasting of much at all! But then I tried it out myself and absolutely loved it. It’s all about seasoning and spices (trust me). When prepared correctly the tofu is perfectly moist and soaks up the flavours amazingly!
Serving Ideas: I love having this Easy Tofu Scramble as a brunch-type meal on toast with avocado, olive oil and a little wilted spinach. It’s also delicious as part of a hearty savoury breakfast, think baked beans, hash browns, buttered toast, mushrooms and tomatoes…. incredible!
If you make this Easy Tofu Scramble, please make sure to comment below or tag me in your recreations over on Instagram using @ginabnutrition or #ginabnutrition – I absolutely love to see them!
Is Tofu Scramble Healthy?
Yes, tofu scramble can definitely be a healthy option, especially when compared to traditional scrambled eggs. Here are some reasons why tofu scramble can be considered a healthy choice:
- Plant-Based Protein: Tofu is a great source of plant-based protein. It provides essential amino acids and can be a suitable protein option for vegetarians, vegans, or those looking to reduce their animal product consumption.
- Low in Saturated Fat and Cholesterol: Unlike eggs, tofu is naturally low in saturated fat and cholesterol, making it a heart-healthy alternative.
- Rich in Nutrients: Tofu is rich in nutrients such as iron, calcium, magnesium, and B-vitamins. It can contribute to a well-rounded diet.
- Nutritional Yeast: The use of nutritional yeast adds a cheesy flavor and can be a source of B-vitamins, particularly vitamin B12, which is commonly lacking in plant-based diets.
- Healthy Fats: Olive oil provides monounsaturated fats, which are considered heart-healthy fats. These fats can help support overall health.
- Turmeric: Turmeric contains an active compound called curcumin, which has antioxidant and anti-inflammatory properties. It adds color and potential health benefits to the dish.
- Vegetable Additions: Including vegetables like chilies, spring onions, and fresh herbs adds vitamins, minerals, and fiber to the dish, enhancing its nutritional value.
- Customization: Tofu scramble recipes can be customized to suit individual dietary preferences and nutritional needs. You can adjust the amount of salt, spices, and optional ingredients to control the overall nutritional profile.
Scrambled Tofu Recipe
These are the ingredients you’ll need to make my scrambled tofu recipe…
- Firm Tofu: Tofu is a versatile and popular plant-based protein source made from soybeans. In this recipe, firm tofu is used as a base to replicate the texture of scrambled eggs. It provides protein, iron, calcium, and other nutrients while being relatively neutral in flavor and able to absorb the flavors of other ingredients.
- Olive Oil: Olive oil is a healthy fat source that adds richness and a pleasant taste to the dish. It also helps prevent the tofu from sticking to the pan during cooking.
- Turmeric Powder: Turmeric is a bright yellow spice known for its anti-inflammatory properties and earthy flavor. In this recipe, it adds color to the tofu to resemble the appearance of scrambled eggs.
- Nutritional Yeast: Nutritional yeast is a deactivated yeast that is often used in vegan and vegetarian cooking to provide a savory, cheese-like flavor. It’s a source of vitamin B12, protein, and other nutrients.
- Water: Adding water helps prevent the tofu from becoming too dry during cooking and contributes to the overall texture of the dish.
- Salt: Salt is used to enhance the flavor of the dish. It should be used in moderation and adjusted to taste.
- Black Pepper: Black pepper adds a mild spiciness and depth of flavor to the tofu scramble.
- Fresh Chili: Optional fresh chili provides heat and a spicy kick to the dish. It can be adjusted based on your spice tolerance.
- Spring Onions: Optional spring onions (also known as green onions or scallions) contribute a mild onion flavor and a hint of crunch. They add color and freshness to the dish.
- Smoked Paprika: Optional smoked paprika adds a smoky, slightly sweet flavor to the tofu scramble, enhancing its overall complexity.
- Cayenne Pepper: Optional cayenne pepper adds additional heat if you prefer a spicier dish.
- Herbs (Coriander): Fresh herbs like coriander (also known as cilantro) are used for garnish. Coriander adds a burst of fresh flavor and bright green color to the dish.
You can also try adding in Kala Namak to give it an eggier taste!
Easy Firm Tofu Scramble (Vegan & Gluten Free)
- 300 grams Firm Tofu drained and patted dry
- 1 tbsp Olive Oil
- 1/2 tsp Turmeric Powder (for colour)
- 2 tbsp Nutritional Yeast
- 2 tbsp Water
- 1 tsp Salt (to taste)
- Black Pepper (to taste)
- 1/4 Fresh Chilli optional – finely chopped
- 2 Spring Onions optional – finely sliced
- 1/2 tsp Smoked Paprika optional
- Sprinkle Cayenne Pepper optional
- Herbs (Your Choice) to garnish (I love Coriander)
- Place the tofu in a large bowl
- Using a potato masher, press down on the tofu until crumbled down to a 'scrambled' consistency
- Next, heat the olive oil up in a large frying pan/skillet over a medium-high heat
- Add the garlic, spring onion and fresh chilli (if using) to the pan and cook for about a minute until fragrant
- Add in the crumbled tofu along with the nutritional yeast, salt, pepper, spices and water and turn down the heat to medium and stir with a spatula
- Cook for a further 5 minutes
Can You Save Tofu Scramble?
Yes, you can save tofu scramble for later consumption. Here are some tips on how to properly store and reheat tofu scramble:
Storing Tofu Scramble:
- Cool Down: Allow the tofu scramble to cool down to room temperature before storing it. This helps prevent condensation from forming and keeps the texture from becoming too mushy.
- Container: Transfer the tofu scramble to an airtight container. Glass containers or food-safe plastic containers work well. Make sure the container is appropriately sized to avoid excess air space, which can contribute to spoilage.
- Refrigeration: Store the airtight container in the refrigerator. Tofu scramble can typically be stored in the refrigerator for up to 3-4 days.
Reheating Tofu Scramble:
- Stovetop: Reheating tofu scramble on the stovetop is a preferred method, as it helps maintain the texture and flavors. Heat a non-stick skillet over medium heat. You can add a small amount of oil or water to the pan to prevent sticking. Once the pan is heated, add the tofu scramble and gently stir until heated through. Be careful not to overcook, as tofu can become dry if reheated excessively.
- Microwave: If using a microwave, transfer the tofu scramble to a microwave-safe container. Cover the container to prevent splatters and heat in short intervals, stirring between each interval. Microwaving can cause the tofu to become softer and potentially lose some texture.
- Oven: You can reheat larger portions in the oven. Preheat the oven to a low temperature (around 300°F or 150°C), place the tofu scramble in an oven-safe dish, cover with aluminum foil, and heat until warmed through. Keep an eye on it to prevent overcooking.
Tips for Successful Reheating:
- Avoid excessive reheating, as tofu can become dry and lose its texture.
- Consider adding a small amount of water or vegetable broth when reheating to help prevent drying out.
- Gently stir the tofu scramble as it reheats to ensure even heating and to maintain the desired texture.
- Season with additional herbs, spices, or nutritional yeast after reheating to refresh the flavors.