Healthy & Special Diets > Plant-Based Protein Recipes > Tofu Recipes > Scrambled Tofu Recipes

Savory Turmeric Tofu Scramble

A flavorful and nutritious tofu scramble recipe with turmeric, vegetables, and black salt for an eggy flavor. Perfect for a quick and healthy breakfast or brunch. This recipe is plant-based, protein-rich, and easily customizable with your favorite vegetables.

Prep Time
10 minutes
Cook Time
15 minutes
Servings
2
Ingredients
  • 1 block (14-16 oz) Firm or Extra-Firm Tofu
  • 1 tablespoon Neutral Oil (e.g., canola, sunflower)
  • 1/2 medium, diced Onion
  • 1/2 medium, diced Bell Pepper
  • 2 cloves, minced Garlic
  • 1 teaspoon Turmeric Powder
  • 2 tablespoons Nutritional Yeast
  • 1/2 teaspoon Black Salt (Kala Namak)
  • 1/4 teaspoon Black Pepper
  • to taste Salt
  • Optional: Spinach, Kale, Mushrooms

Prepare the Tofu

Press the tofu to remove excess water. This step is crucial for achieving a good texture. Wrap the tofu in paper towels and place a heavy object on top for at least 15 minutes. Once pressed, crumble the tofu with your hands into a bowl. You want a texture similar to scrambled eggs.

Sauté the Vegetables

Heat the oil in a non-stick skillet over medium heat. Add the diced onion and bell pepper and sauté for about 5 minutes, or until softened. Add the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.

Add the Tofu and Spices

Add the crumbled tofu to the skillet with the vegetables. Stir in the turmeric powder, nutritional yeast, black salt (kala namak), and black pepper. The turmeric gives the scramble a yellow color and anti-inflammatory benefits. Nutritional yeast adds a cheesy flavor. Black salt is the key ingredient for the eggy taste.

Cook the Scramble

Cook the tofu scramble for about 8-10 minutes, stirring occasionally, until heated through and slightly browned. Adjust the seasoning with salt to taste. If using, add spinach, kale, or mushrooms during the last few minutes of cooking until wilted.

Serve

Serve the tofu scramble immediately. It’s delicious on toast, in a breakfast burrito, or with a side of avocado. Garnish with fresh herbs like parsley or chives for added flavor and visual appeal.

Nutrition Facts Estimated per 100g of product

Note: These values are approximate and can vary based on specific ingredients used.

Calories: 120-150
Protein: 10-12g
Fat: 6-8g
Carbohydrates: 4-6g
Fiber: 2-3g

Other Important Considerations for Nutrition

This tofu scramble is a good source of plant-based protein and essential nutrients. Using extra-firm tofu will increase the protein content slightly. Consider adding other vegetables like chopped tomatoes, zucchini, or mushrooms to increase the vitamin and mineral content. If you are watching your sodium intake, be mindful of the amount of salt you add, as black salt can be quite potent. Nutritional yeast is a good source of B vitamins.

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FAQ

  • Can I make this tofu scramble ahead of time?

    Yes, you can prepare the tofu scramble ahead of time and store it in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.
  • What if I don't have black salt?

    Black salt (kala namak) is crucial for the eggy flavor. If you don't have it, you can still make a delicious tofu scramble, but it won't have the same characteristic taste. Consider adding a pinch of regular salt and perhaps a touch of smoked paprika for a different flavor profile.
  • Can I add beans to this recipe?

    Absolutely! Adding beans like black beans or cannellini beans can increase the protein and fiber content of the scramble. Add them after the vegetables are sautéed, along with the tofu.