Tofu Scramble with Vegetables: A Wholesome and Protein-Packed Breakfast

Tofu scramble with vegetables is a fantastic plant-based alternative to scrambled eggs. Packed with protein, fiber, and plenty of vitamins, it makes for a healthy and satisfying breakfast (or brunch) that’s easy to prepare. The tofu mimics the texture of scrambled eggs, while a variety of vegetables and seasonings add vibrant flavors and nutrients.

Why Tofu Scramble?

Tofu scramble is a versatile, customizable dish that’s perfect for anyone looking for a hearty vegan breakfast. It’s easy to whip up in less than 20 minutes, and you can add any vegetables you like, making it great for cleaning out the fridge while ensuring you get a balanced, nutritious meal.

Recipe: Tofu Scramble with Vegetables

Ingredients:

1 block (14 oz) firm tofu, drained and crumbled

1 tbsp olive oil (or your preferred cooking oil)

1/2 onion, finely chopped

1 red bell pepper, chopped

1 zucchini, diced

1 cup spinach or kale (optional)

1/2 tsp turmeric (for color)

1/2 tsp garlic powder

1/2 tsp cumin

Salt and pepper, to taste

2 tbsp nutritional yeast (optional, for cheesy flavor)

Fresh herbs (like parsley or cilantro), chopped for garnish

Sliced avocado, hot sauce, or toast for serving (optional)

Instructions:

Prep the Tofu: 

Drain the tofu and gently press it with a paper towel or clean kitchen towel to remove excess moisture. Crumble the tofu into small pieces with your hands or a fork, resembling the texture of scrambled eggs. Set aside.

Sauté the Vegetables: 

Heat the olive oil in a large skillet over medium heat. Add the chopped onion and red bell pepper and sauté for 4-5 minutes, until they begin to soften. Add the zucchini and cook for another 3-4 minutes, until all the vegetables are tender.

Add the Tofu: 

Push the vegetables to one side of the skillet and add the crumbled tofu to the other side. Sprinkle the tofu with turmeric, garlic powder, cumin, salt, and pepper. Stir well to coat the tofu in the seasonings, letting it cook for 5-7 minutes until heated through. The turmeric gives the tofu a yellow, egg-like color.

Combine and Add Greens: 

Stir the tofu and vegetables together until well combined. If using spinach or kale, add it to the pan now and cook for 1-2 minutes, just until the greens wilt.

Add Nutritional Yeast (Optional): 

For a cheesy flavor, sprinkle nutritional yeast over the scramble and stir it in. Taste and adjust seasoning as needed.

Serve: 

Garnish your tofu scramble with fresh herbs like parsley or cilantro. Serve with sliced avocado, toast, or a drizzle of hot sauce for extra flavor.

Tips and Variations:

Customize Your Vegetables: 

You can use any veggies you have on hand. Mushrooms, tomatoes, broccoli, or carrots work well in a tofu scramble.

Spice It Up: 

Add a pinch of cayenne pepper or chili flakes for a bit of heat, or drizzle some sriracha on top for extra kick.

Vary the Textures: 

If you like a bit of crunch, consider adding toasted seeds or nuts as a topping.

Make It a Wrap: 

Turn your tofu scramble into a breakfast burrito by wrapping it in a tortilla with avocado and salsa.

Conclusion:

Tofu scramble with vegetables is a healthy, delicious, and easy-to-make breakfast that’s perfect for anyone looking to enjoy a plant-based meal. Full of protein, fiber, and essential vitamins, this dish can be customized with your favorite vegetables and seasonings, making it a versatile go-to recipe. Whether you’re new to plant-based eating or just looking for a nutritious breakfast option, tofu scramble is a satisfying way to start your day!