Tofu Scramble – Healthy Vegan Breakfast

Step 1: Prepare Spice Slurry

In a small bowl, combine nutritional yeast, onion powder, garlic powder, black pepper, turmeric, coriander, and salt. Gradually add water and stir until a smooth paste (slurry) is formed. You can also add dill at this stage if desired.

Step 2: Sauté Onions

Heat olive oil (if using) in a frying pan over medium heat. Add the diced onions and sauté until they begin to caramelize, about 5-7 minutes.

Step 3: Add Garlic

Add the minced garlic to the pan with the onions. Sauté for 1-2 minutes, stirring constantly to prevent burning and to activate its beneficial enzymes.

Step 4: Add Mushrooms and Peppers

Add the sliced mushrooms and diced red bell peppers to the pan. Sauté for 3-5 minutes until they are slightly softened.

Step 5: Add Tomatoes

Stir in the halved cherry tomatoes and cook for another 2-3 minutes, allowing them to release some of their juices.

Step 6: Crumble Tofu

Crumble the block of extra firm tofu directly into the pan with the sautéed vegetables using your hands. Break it into small, irregular pieces to mimic scrambled eggs.

Step 7: Add Spice Slurry

Pour the prepared spice slurry over the tofu and vegetables. Stir thoroughly to ensure all ingredients are evenly coated and the tofu takes on a vibrant yellow color from the turmeric.

Step 8: Add Zucchini

Stir in the diced zucchini. Cook for just 1-2 minutes until the zucchini is tender-crisp, as it cooks quickly and can become mushy if overcooked.

Step 9: Serve

Remove the tofu scramble from the heat. Transfer to a plate and garnish with fresh chopped green onions and additional cherry tomatoes for a fresh touch. Serve immediately.

• Eating breakfast helps manage cortisol and stress levels, especially for women.

• Always opt for organic and non-GMO tofu when possible.

• Don't be shy with your spices; they are key to a flavorful dish.

• Adding black pepper to turmeric significantly increases the absorbability of curcumin (by 2000%).

• For oil-free cooking, you can water sauté the vegetables by adding small amounts of water to the pan as needed.

• If using oil, choose extra virgin olive oil, which is cold-pressed and healthier for cooking. A good quality olive oil may appear milky when cooled.

• Add fast-cooking vegetables like zucchini towards the end to prevent them from becoming mushy.

• This tofu scramble can be prepared in advance and stored in the fridge for quick reheating throughout the week.

• If using stainless steel pans, preheat them thoroughly before adding ingredients to prevent sticking.

• For an 'eggy' flavor, add a pinch of black salt (Kala Namak) to the spice blend.

• Experiment with other spices like cumin for a different flavor profile.

• Use fresh dill or other fresh herbs instead of dried for a brighter taste.

• Substitute cherry tomatoes with diced regular tomatoes.

• Cook the tofu longer for a softer, more blended texture if preferred.