Healthy & Special Diets > Allergy-Friendly Recipes > Egg-Free Recipes > Egg-Free Breakfast Alternatives

Tofu Scramble with Vegetables

A savory and satisfying egg-free breakfast alternative! This tofu scramble is packed with protein and vegetables, making it a healthy and delicious way to start your day. It's also incredibly versatile – feel free to add your favorite veggies and spices.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
2-3
Ingredients
  • 1 block (14 oz) Firm or extra-firm tofu, pressed
  • 1 tablespoon Olive oil
  • 1/2 Onion, chopped
  • 1/2 Bell pepper, chopped (any color)
  • 1 cup Mushrooms, sliced
  • 2 tablespoons Nutritional yeast
  • 1/2 teaspoon Turmeric powder
  • 1/4 teaspoon Garlic powder
  • 1/4 teaspoon Black salt (kala namak)
  • to taste Salt and pepper
  • Spinach, tomatoes, zucchini Optional vegetables

Preparing the Tofu

Press the tofu to remove excess water. Crumble the tofu into a bowl and set aside. Pressing the tofu is crucial for a better texture.

Sautéing the Vegetables

Heat the olive oil in a large skillet over medium heat. Add the chopped onion and bell pepper and sauté until softened, about 5 minutes. Add the sliced mushrooms and cook until they release their moisture and start to brown, about 3-5 minutes.

Adding the Tofu and Seasonings

Add the crumbled tofu to the skillet and stir to combine with the vegetables. Sprinkle with nutritional yeast, turmeric powder, garlic powder, and black salt (kala namak). Season with salt and pepper to taste. Black salt gives the tofu scramble an eggy flavor.

Cooking the Tofu Scramble

Cook the tofu scramble, stirring occasionally, until heated through and slightly browned, about 5-7 minutes. Adjust seasonings as needed.

Serving Suggestions

Serve the tofu scramble immediately. It's delicious on toast, in tortillas, or as a side dish with potatoes. You can also add it to breakfast burritos or tacos.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 120-150 kcal
Protein: 10-12g
Fat: 7-9g
Carbohydrates: 3-5g
Fiber: 1-2g
Note: Nutritional information is an estimate and can vary based on specific ingredients used.

Other Important Considerations for Nutrition

Tofu is a great source of plant-based protein and contains all essential amino acids. Adding a variety of vegetables increases the vitamin and mineral content of this dish. Be mindful of sodium levels, especially if using processed ingredients.

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FAQ

  • What is black salt (kala namak)?

    Black salt, also known as kala namak, is a type of volcanic rock salt with a distinctive sulfurous aroma. It is often used in vegan cooking to mimic the flavor of eggs.

  • Can I use other vegetables?

    Yes! Feel free to add any vegetables you like. Spinach, tomatoes, zucchini, and mushrooms are all great additions.

  • How do I store leftover tofu scramble?

    Store leftover tofu scramble in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave.