Veggie Scrambled Tofu
Scrambled tofu – the vegan scrambled eggs. Or at least that’s what some people call it. Some people even say you can’t tell the difference between scrambled tofu and scrambled eggs.
I wouldn’t exactly say that. Actually, I wouldn’t say that at all, because scramble tofu doesn’t taste like scrambled eggs. At all.
Actually, it tastes way better than scrambled eggs. I would choose this Veggie Scrambled Tofu over scrambled eggs any day!
What is tofu?
Tofu is made by blending soybeans and water to make a “milk”. This milk is heated and curdled (similar to how cheese is made) and then pressed into a block.
Where do you buy tofu?
Tofu can be found in the refrigerated produce section of most major grocery stores. It comes in different textures – silken, soft, medium-firm, firm, extra-firm, and super firm.
Extra-firm works best for making Scrambled Tofu.
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What makes this Veggie Scrambled Tofu recipe so great?
1. It’s easy
Like really, really easy.
2. It’s wonderfully healthy.
This Veggie Scrambled Tofu is a scrumptious way to get more vegetables in your diet.
3. It has no nutritional yeast.
This Scrambled Tofu is nutritional-yeast-free and soy-sauce-free for those who want to avoid these ingredients because of their effect on the appetite.
4. It makes a great alternative to scrambled eggs.
Even though it doesn’t taste like scrambled eggs, it does make an excellent, plant-based substitute for scrambled eggs.
5. It’s loaded with protein
If you are concerned about getting enough protein (you shouldn’t be), one cup of tofu gives you 20 grams of protein.
6. It’s infinitely customizable.
– If you like your scrambled tofu soft and creamy, stir in some of this 5-Minute Vegan Cheese Sauce.
– If you want to make this a hearty meal, add some cooked black beans.
– If you want more veggies/less veggies, you can do that!
How do you make really good scrambled tofu?
1. Use the right kind of tofu.
Some like to use silken tofu to make scrambled tofu, but most people prefer the refrigerated, water-packed variety. Extra-firm tofu has the best texture for making scrambled tofu. Super firm is too dense and works better in recipes that use cubed or sliced tofu. If you can’t find extra-firm tofu, firm will work okay too.
2. Crumble the tofu into smallish bite-size pieces.
You don’t want the pieces to be too big or there won’t be enough surface area to get exposed to enough seasonings, and you don’t want them to be tiny crumbs or your Tofu Scramble will end up dry and crumbly.
I simply use my hands to crumble the tofu into the pan.
3. Use black salt (a.k.a. kala namak)
Black salt gives the Scrambled Tofu a bit of an eggy taste, and, trust me, it really is worth the two clicks it takes to get it.
(Note: black salt isn’t black; it’s sort of a pale pink. Why do they call it black salt? Beats me.)
How to eat scrambled tofu?
This recipe makes a scrumptious breakfast of Scramble Tofu over toast. It is amazing served with home fries. Stuff it in a pita and you have a healthy and quick lunch. Scrambled Veggie Tofu also tastes great in a wrap with avocado or guacamole and this 5-Minute Vegan Cheese Sauce.
Veggie Tofu Scramble
Ingredients
- 1 (14-ounce) block extra-firm, water-packed tofu
- 1 tablespoon olive oil
- 1 large or 2 medium yellow onions, diced small
- 1/3 medium orange bell pepper, diced
- 1 small to medium zucchini, diced small - (about 2 to 3 cups diced)
- 1 cup (packed) chopped raw kale - (about 6 small kale leaves or 3 large)
- 2 1/2 teaspoons (generous) dried basil
- 2 1/2 teaspoons (generous) granulated onion
- 2 teaspoons dried oregano
- 1 1/8 teaspoons Kala namak (black salt) - (more or less depending on amount of vegetables used)
- 1 teaspoon dried parsley
- 3 cloves garlic
- 1 medium fresh tomato, diced - or 1/2 cup cherry tomato halves
OPTIONAL ADDITIONS
- 1/4 cup Jennifer's Kitchen 5-Minute Vegan Cheese Sauce - thinned with 3 tablespoons milk or water (my favorite addition!!)
- 1/2 cup sliced black olives - well drained, (one 2.25-ounce can)
- 1/2 medium ripe avocado, peeled and diced
- 2 tablespoons minced fresh cilantro
- 1/4 teaspoon turmeric - see note below
Instructions
- Drain tofu. Wrap in a clean, dry towel and set aside. (Or use a tofu press.)
- Meanwhile, chop kale into small pieces.
- In a large skillet, heat oil over high heat. When oil is warm, add onions and peppers. Sauté for 2 minutes.
- Stir in zucchini, kale, and seasonings. Cover, and cook for 2 minutes. Meanwhile, mince garlic.
- After vegetables have cooked for 2 minutes, add garlic. Crumble tofu over vegetables. Stir to combine.
- Cook uncovered over high heat (without stirring) until vegetables and tofu begin to lightly brown on the bottom (about 5 minutes on my stove).
- Turn mixture with a spatula and cook for 2 to 3 more minutes.
- Remove from heat and gently stir in fresh tomatoes.Serve hot.
Notes
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Hi Jennifer,
This recipe looks delicious! I was just wondering if you could tell me about the effects of nutritional yeast on the appetite. I am very curious. :). Thank you so much. I love your videos and all your recipes look so delicious. I have loved the ones I’ve tried so far. Thank you for all the amazing information you have provided.
Michelle
Thank you for the kind words, Michelle. I’m so happy you are enjoying the weight loss program videos and the recipes.
As far as nutritional yeast, I have had numerous people tell me that cravings increase for days after consumption of nutritional yeast; however, to my knowledge, there has not been any actual research conducted on the connection between nutritional yeast and appetite.
However, research does show that excess thiamine will increases appetite and nutritional yeast is very high in thiamine (2 tablespoons contains about 5 times the recommended intake of this nutrient). In addition, nutritional yeast is a flavor enhancer and flavor enhancers stimulate appetite.
Interestingly, many naturopaths will recommend nutritional yeast to individuals with poor appetite and some veterinarians will recommend giving nutritional yeast or Brewer’s yeast to an animal who is not eating to stimulate appetite.
It would be good for some research to be done on the connection between nutritional yeast and appetite, but in the meantime, to be on the safe side and give every advantage possible, I recommend avoiding it if someone is trying to lose weight.
Tasted really good…… I’ve done vegan scrambled tofu before but was looking for something more flavorful and substantial….this was it. Thank you.
Aw! Thanks Lynn. Happy to hear that!
Very good! I used finely chopped fresh spinach instead of kale, as I had no kale on hand. It was great! Added the turmeric for an egg colour too. Rolled it in a whole wheat tortilla with a little garlic aeoli, and a bit more salt & pepper to taste. Next time I think I’ll add a bit of balsamic vinegar to the aeoli for an extra zing, and a touch of chipotle mayo for heat. I’ll mix the aeoli, chipotle & balsamic, and use that as the wrap sauce. I’ll update with how that tastes! I’m pretty sure there are vegan versions of both aeoli and chipotle mayo.
My absolute fave for breakfast!
I’m blushing 😊 Thank you for your comment, Rebecca. It made my day.
Hi. It is called Black salt because in its rock form (before it is ground), it is black in colour.
Thank you, Amita. That’s interesting.