TOFU SCRAMBLE
This tofu veggie scramble is an easy and delicious breakfast that's fun to mix up with different vegetables. I like to use peppers and onions. Add a little turmeric for a beautiful yellow color.
Provided by Diane Smith
Categories Breakfast
Time 25m
Number Of Ingredients 7
Steps:
- Saute all of the vegetables in a small amount of water in non-stick pan.
- When veggies are mostly soft, add the crumbled tofu, spices and salt & pepper and stir to combine. The mixture should turn yellow from the spices and begin to look like eggs.
- Continue to cook until most of moisture from the tofu has cooked off and it's heated through, stirring frequently so as not to stick.
Nutrition Facts : Calories 167 kcal, Carbohydrate 14 g, Protein 15.2 g, Fat 6.3 g, SaturatedFat 0.7 g, Sodium 166.1 mg, Fiber 4 g, Sugar 6.3 g, ServingSize 1 serving
TOFU GREEN BEAN BREAKFAST SCRAMBLE
Repeat after me: Don't scramble your eggs, scramble your tofu! This splendid breakfast dish is one of my all-time favorite ways to eat tofu. Oh, what's that? You hate tofu? This is the dish that has converted all of my tofu-skeptic friends. It's based on a classic Northern Indian breakfast my dad remembers from his childhood, originally involving crumbled paneer sauteed with spices and green beans and usually eaten atop toast. When my parents immigrated to America and my dad was craving this dish, tofu was my mom's workaround after not being able to find paneer anywhere. What she ended up discovering was how wonderfully light and bouncy the crumbled tofu gets, and how nicely that complements the crunch of the green beans. This dish is essentially a doppelganger for scrambled eggs, thanks to the yellow color of the turmeric and the vaguely eggy, umami-like taste of the chaat masala. But tofu does a far superior job than eggs at really absorbing the flavor of the spices-plus, it's a lot harder to overcook tofu.
Provided by Priya Krishna
Categories main-dish
Time 20m
Yield 2 servings
Number Of Ingredients 9
Steps:
- Warm the oil in a large skillet over medium heat. Once the oil begins to shimmer, add the cumin seeds and cook until they turn a medium shade of brown, about 1 minute max. Swirl the turmeric into the oil, then add the green beans, salt and chile. Reduce the heat to low, cover and cook until the green beans are just barely soft (they should still retain a bit of firmness), 5 to 7 minutes.
- Add the crumbled tofu and mix well, then increase the heat to medium and cook, uncovered, until the tofu has softened slightly and turned bright yellow from the turmeric, 3 to 4 minutes.
- Remove the skillet from the heat and mix in the lime juice and chaat masala. Taste and adjust the lime juice, chaat masala and salt before serving if needed.
GREEN SCRAMBLED TOFU
Make and share this Green Scrambled Tofu recipe from Food.com.
Provided by mielhollinger
Categories Breakfast
Time 25m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Preheat a little olive oil in a large saucepan.
- Add tofu, soy sauce, turmeric, pepper and oregano.
- Saute on medium high heat for 10 or 12 minutes or until moisture has evaporated.
- Add the remaining ingredients, cover and cook for 2 to 4 more minutes until spinach is tender.
Nutrition Facts : Calories 176.2, Fat 8.9, SaturatedFat 1.7, Sodium 927, Carbohydrate 12, Fiber 3.9, Sugar 6.3, Protein 17.1
VEGAN TOFU AND SPINACH SCRAMBLE
This low-calorie breakfast scramble is high in fiber and protein. The lemon juice adds a little brightness. Serve with whole-wheat toast to round out the meal.
Provided by Food Network Kitchen
Time 25m
Yield 2 servings
Number Of Ingredients 10
Steps:
- Combine the tofu, turmeric, 1/4 teaspoon salt, 1/2 teaspoon black pepper and cayenne, if using, in a medium bowl. Toss well to combine and set aside.
- Heat the oil in a large nonstick skillet over medium-high heat. Add the scallion whites and cook, stirring, until soft, about 1 minute. Add the tofu mixture and cook, stirring occasionally, until the tofu is lightly browned and resembles scrambled eggs, about 5 minutes.
- Add the spinach, lemon juice and 1/2 teaspoon salt and stir until the spinach is wilted, about 1 minute. Add the tomatoes and scallion greens and stir until the tomatoes are just heated through and begin to soften, about 1 minute. Remove from the heat, add the basil and stir to combine. Season with salt and pepper.
SCRAMBLED TOFU
Adopted 8/17/06 Recipe by Bryanna Clark Grogan. Note: Do not use waterpacked tofu. Also do not use less than Silken firm.
Provided by drhousespcatcher
Categories Breakfast
Time 10m
Yield 1 serving(s)
Number Of Ingredients 8
Steps:
- Crumble tofu with your fingers.
- Combine with nutritional yeast.
- Mix together soy sauce, turmeric, onion powder and garlic powder; add to tofu mixture.
- Spray a nonstick skillet with cooking spray.
- Add tofu mixture to skillet.
- Cook over medium to high heat, turning with an egg turner or spatula, for several minutes.
- Add salt and pepper.
- VARIATION: If desired, you can make Vegetable Scrambled Tofu.
- Before adding tofu to the skillet, saute 2 sliced mushrooms, 1 T chopped onion and 1 T chopped green pepper.
- Add tofu and continue as above.
- To add additional color use a bit more tumeric. It is what supplies the color.
Nutrition Facts : Calories 103.9, Fat 2.8, SaturatedFat 0.4, Sodium 245.8, Carbohydrate 8, Fiber 2.8, Sugar 1.5, Protein 13.5
TOFU SCRAMBLE
Try our vegan spiced tofu with cherry tomatoes for an egg-free take on scramble on toast. Perfect for breakfast, served on rye bread
Provided by Good Food team
Categories Breakfast, Brunch
Time 30m
Number Of Ingredients 10
Steps:
- Heat the oil in a frying pan over a medium heat and gently fry the onion for 8 -10 mins or until golden brown and sticky. Stir in the garlic, turmeric, cumin and paprika and cook for 1 min.
- Roughly mash the tofu in a bowl using a fork, keeping some pieces chunky. Add to the pan and fry for 3 mins. Raise the heat, then tip in the tomatoes, cooking for 5 mins more or until they begin to soften. Fold the parsley through the mixture. Serve on its own or with toasted rye bread (not gluten-free), if you like.
Nutrition Facts : Calories 225 calories, Fat 14 grams fat, SaturatedFat 1.3 grams saturated fat, Carbohydrate 7 grams carbohydrates, Sugar 4 grams sugar, Fiber 3 grams fiber, Protein 15 grams protein, Sodium 0.1 milligram of sodium
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5/5 (1)Total Time 30 minsCategory BreakfastCalories 439 per serving
- Start by pressing the tofu if you haven't already. I use a tofu press to make pressing and cleanup super easy - or you can wrap the tofu in several clean towels and stack flat, heavy objects on top of it.
- Before getting started with cooking, whip up the scramble sauce by stirring together all of the sauce ingredients in a bowl with a fork or whisk until smooth. Add more capers and salt to taste.
- Warm the olive oil in a large skillet over medium heat. Add the bell pepper, the white parts from the scallions, and a pinch of salt, and stir to combine. Continue cooking, stirring frequently, for about 5 minutes or until the bell pepper is softened and lightly browned.
- Add the garlic powder and black pepper and stir, cooking for about 30 more seconds until fragrant.
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5/5 (1)Category BreakfastCuisine Gluten Free, Nut Free, VeganTotal Time 20 mins
- Heat the olive oil in a large skillet or sauté pan over medium high heat. Add the onion and zucchini. Cook, stirring often, for 5 minutes, or until the onion is clear and the zucchini is soft and cooked through.
- While the vegetables cook, crumble the tofu with your hands, so that there are still some visible pieces, but it's broken up quite thoroughly. If you're using frozen spinach, add it to the tofu now.
- When the zucchini is ready, add the tofu and spinach to the skillet, along with the tahini, nutritional yeast, turmeric, and a few tablespoons of water (3 or so). If you're using fresh spinach, add it now. Mix everything well, and heat it for a few minutes, till it's warmed through and the spinach is fully cooked. Season the mixture to taste with salt and pepper. Serve.
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