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Tofu Scramble – Healthy Vegan Breakfast

Recipe by Debbie Sadilye

  • Ready in35 min
  • Prep15 min
  • Cook20 min
  • CuisineVegan
  • Serves2-3 People
  • Calories~400 kcal
Tofu Scramble – Healthy Vegan Breakfast

Ingredients

Main Ingredients

  • 1 block (approx. 350-450g)Extra firm tofu
  • 1/2, dicedOnion
  • 2-3 cloves, mincedGarlic
  • 1 cup, slicedMushrooms
  • 1/2, dicedRed bell pepper
  • 1/2 cup, halvedCherry tomatoes
  • 1/2, dicedZucchini
  • 1-2 tbsp (optional)Extra virgin olive oil
  • 1-2 stalks, chopped (for garnish)Green onion

Spice Slurry

  • 3 heaping tbspNutritional yeast
  • 2 tbspOnion powder
  • 1-2 tspGarlic powder
  • 1/4 tsp (or to taste)Black pepper
  • 1 tspTurmeric
  • 1 tspCoriander
  • 1/2 tsp (or to taste)Salt
  • 1/4 cup (or as needed)Water
  • 1/2 tsp (optional)Dill

Step-by-Step Instructions

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 5.Add Tomatoes

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

  6. 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.

  7. 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.

  8. 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.

  9. 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.

Printed from Fullmeals.com — turn any cooking video into a recipe.

Tofu Scramble – Healthy Vegan Breakfast

Ready in

35 mins

Cuisine

Vegan

Prep Time

15 min

Cook Time

20 min

Serving

2-3 People

Calories / Serving

~400 kcal
Recipe by Debbie Sadilye on YouTube
Adjust Servings
Measurements
Tap an ingredient to mark it ready0 of 18 ready
All Ingredients

Main Ingredients

All Ingredients

Spice Slurry

Step-by-Step Instructions

Follow each step to make the recipe successfully.

  1. 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.

  2. 2

    Sauté Onions

    Heat olive oil (if using) in a frying pan over medium heat. Add the onions and until they begin to , about .

  3. 3

    Add Garlic

    Add the garlic to the pan with the onions. for , stirring constantly to prevent burning and to activate its beneficial enzymes.

  4. 4

    Add Mushrooms and Peppers

    Add the sliced mushrooms and red bell peppers to the pan. for until they are slightly softened.

  5. 5

    Add Tomatoes

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

  6. 6

    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.

  7. 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.

  8. 8

    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.

  9. 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.

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)
Ingredient Substitutions
  • 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

Storage & Leftovers

Keep your leftovers fresh and ready to enjoy.

  • Refrigerate

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

Variations

Simple ways to adapt this recipe.

  • 1
    For an 'eggy' flavorCustomise

    Add a pinch of black salt (Kala Namak) to the spice blend.

  • 2
    Experiment with other spices like

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

  • 3
    Use fresh dill or otherIngredient swap

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

  • 4
    Substitute cherry tomatoes with diced regular tomatoesIngredient swap
  • 5
    Cook the tofu longer for a softer

    More blended texture if preferred.

Helpful Tips

Small details that can improve the final result.

  • 1
    TipEating Breakfast Helps Manage Cortisol and Stress Levels

    Especially for women.

  • 2
    Ingredient noteAlways Opt for Organic and Non

    GMO tofu when possible.

  • 3
    TipDon't Be Shy with Your Spices

    They are key to a flavorful dish.

  • 4
    TipAdding Black Pepper to Turmeric

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

  • 5
    Cooking tipFor Oil

    Free cooking, you can water sauté the vegetables by adding small amounts of water to the pan as needed.

  • 6
    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.

  • 7
    TipAdd Fast

    Cooking vegetables like zucchini towards the end to prevent them from becoming mushy.

  • 8
    PreparationThis Tofu Scramble Can Be

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

  • 9
    TipIf Using Stainless Steel Pans

    Preheat them thoroughly before adding ingredients to prevent sticking.

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