Name: Tofu Scramble – Healthy Vegan Breakfast
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2-3 People
Cuisine: Vegan
Ingredients: 1 block (approx. 350-450g) Extra firm tofu; 1/2, diced Onion; 2-3 cloves, minced Garlic; 1 cup, sliced Mushrooms; 1/2, diced Red bell pepper; 1/2 cup, halved Cherry tomatoes; 1/2, diced Zucchini; 1-2 tbsp (optional) Extra virgin olive oil; 1-2 stalks, chopped (for garnish) Green onion; 3 heaping tbsp Nutritional yeast; 2 tbsp Onion powder; 1-2 tsp Garlic powder; 1/4 tsp (or to taste) Black pepper; 1 tsp Turmeric; 1 tsp Coriander; 1/2 tsp (or to taste) Salt; 1/4 cup (or as needed) Water; 1/2 tsp (optional) Dill

Step-by-Step Instructions

Follow each step to make the recipe successfully.

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.
Sauté Onions
Heat olive oil (if using) in a frying pan over medium heat. Add the onions and until they begin to , about .
Add Garlic
Add the garlic to the pan with the onions. for , stirring constantly to prevent burning and to activate its beneficial enzymes.
Add Mushrooms and Peppers
Add the sliced mushrooms and red bell peppers to the pan. for until they are slightly softened.
Add Tomatoes
Stir in the halved cherry tomatoes and cook for another , allowing them to release some of their juices.
Crumble Tofu
Crumble the block of extra firm tofu directly into the pan with the vegetables using your hands. Break it into small, irregular pieces to mimic scrambled eggs.
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.
Add Zucchini
Stir in the zucchini. Cook for just until the zucchini is tender-crisp, as it cooks quickly and can become mushy if overcooked.
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.

Before You Cook

Helpful details before you start

Spice LevelMild

Black pepper

Ingredient SubstitutionsMissing something? View suitable alternatives.

View 2 swaps

No Onion?
- 1 tbsp onion powder (per medium onion)
- 3 tbsp dried minced onion
- Shallots or leeks (1:1)
No Garlic (fresh)?
- 1/4 tsp garlic powder (per clove)
- 1/2 tsp garlic granules (per clove)

AllergensThis recipe contains soy.

Soy

Variations

Simple ways to adapt this recipe.

For an 'eggy' flavorCustomise
Add a pinch of black salt (Kala Namak) to the spice blend.
Experiment with other spices like
Experiment with other spices like cumin for a different flavor profile.
Use fresh dill or otherIngredient swap
Use fresh dill or other fresh herbs instead of dried for a brighter taste.
Substitute cherry tomatoes with diced regular tomatoesIngredient swap
Cook the tofu longer for a softer
More blended texture if preferred.

Helpful Tips

Small details that can improve the final result.

TipEating Breakfast Helps Manage Cortisol and Stress Levels
Especially for women.
Ingredient noteAlways Opt for Organic and Non
GMO tofu when possible.
TipDon't Be Shy with Your Spices
They are key to a flavorful dish.
TipAdding Black Pepper to Turmeric
Adding black pepper to turmeric significantly increases the absorbability of curcumin (by 2000%).
Cooking tipFor Oil
Free cooking, you can water sauté the vegetables by adding small amounts of water to the pan as needed.
Ingredient noteIf 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.
TipAdd Fast
Cooking vegetables like zucchini towards the end to prevent them from becoming mushy.
PreparationThis Tofu Scramble Can Be
This tofu scramble can be prepared in advance and stored in the fridge for quick reheating throughout the week.
TipIf Using Stainless Steel Pans
Preheat them thoroughly before adding ingredients to prevent sticking.

Your Notes

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Tofu Scramble – Healthy Vegan Breakfast

35 mins

Vegan

15 min

20 min

2-3 People

~400 kcal

Main Ingredients

Spice Slurry

Prepare Spice Slurry

Sauté Onions

Add Garlic

Add Mushrooms and Peppers

Add Tomatoes

Crumble Tofu

Add Spice Slurry

Add Zucchini

Serve

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