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Introduction
The tofu scramble has its roots in the vibrant vegetarian and vegan communities of the United States, where creative cooks sought to recreate the familiar flavors and textures of classic egg dishes using plant-based ingredients. As tofu gained popularity as a versatile and protein-rich meat alternative, ingenious chefs began scrambling and seasoning it to mimic the beloved texture of scrambled eggs. Today, the tofu scramble has become a beloved staple in plant-based cuisine, celebrated for its ability to deliver the comforting flavors of a traditional breakfast while aligning with ethical and sustainable values.
Ingredients
• 14 oz (400g) extra-firm tofu, drained and crumbled
• 1 tablespoon (15ml) extra-virgin olive oil
• 1/2 cup (80g) diced onion
• 1 cup (150g) diced bell peppers (any color)
• 1/2 cup (75g) diced mushrooms
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon turmeric
• 1/4 teaspoon cayenne pepper (or to taste)
• 1/2 teaspoon salt (or to taste)
• 1/4 teaspoon black pepper (or to taste)
• 2 tablespoons (30ml) nutritional yeast (or vegan Parmesan)
• 2 tablespoons (30ml) chopped fresh parsley (or cilantro)
• 1 tablespoon (15ml) fresh lemon juice (optional)
Step 1:
Drain the tofu and gently crumble it into small pieces. Set aside.
Step 2:
Dice the onion, bell peppers, and mushrooms. Mince the garlic.
Step 3:
Heat the olive oil in a large non-stick skillet or pan over medium heat.
Step 4:
Add the diced onion and sauté for 2-3 minutes, or until it begins to soften.
Step 5:
Add the diced bell peppers, mushrooms, and minced garlic. Cook for an additional 3-4 minutes, stirring occasionally.
Step 6:
Add the crumbled tofu, cumin, smoked paprika, turmeric, cayenne pepper, salt, and black pepper. Stir to combine and cook for 2-3 minutes.
Step 7:
Remove the skillet from heat and stir in the nutritional yeast (or vegan Parmesan), chopped fresh parsley (or cilantro), and lemon juice (if using).
Q: Can I use a different type of tofu?
A: For best results, it's recommended to use firm or extra-firm tofu, as it holds its shape better during cooking. Silken or soft tofu may become too mushy.
Q: Can I make this recipe oil-free?
A: Yes, you can sauté the vegetables in a small amount of vegetable broth or water instead of oil for an oil-free version.
Q: How long does this tofu scramble keep in the fridge?
A: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet or microwave before serving.
• For a firmer texture, press the tofu before crumbling it.
• Use firm or extra-firm tofu for best results.
• Nutritional yeast adds a savory, nutty flavor and boosts the protein content.
• Feel free to adjust spices to your taste preferences.
• Add more vegetables, such as spinach or tomatoes, for extra nutrition.
• Suitable for vegan and vegetarian diets.
• Soy-free option: substitute the tofu with crumbled tempeh or chickpea flour scramble.
• Gluten-free option: ensure all ingredients are certified gluten-free.
Serve hot, optionally with whole-grain toast, avocado, or a side of fresh fruit.
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet or microwave before serving.
Prepare the vegetables and seasonings while the tofu is draining to save time.
- For a firmer texture, press the tofu before crumbling it.
- Use firm or extra-firm tofu for best results.
- Adjust spices to your taste preferences.
For a Mexican-inspired twist, add diced tomatoes, black beans, and serve with guacamole and salsa. For an Indian-inspired version, replace the spices with curry powder and garam masala.
Pair with a fresh fruit smoothie or a cup of hot coffee or tea. It also goes well with roasted potatoes or a side salad.
This dish can be enjoyed year-round as the ingredients are readily available in most regions.
This recipe is free from common allergens such as dairy, eggs, and wheat/gluten. However, it contains soy (from the tofu) and may contain tree nuts (depending on the type of vegan Parmesan used).
