TOFU SCRAMBLE
Tofu scramble, a vegan alternative to scrambled eggs. It's so easy to make, high in protein, and ready in 15 minutes with only 4 ingredients!
Provided by Iosune
Categories Breakfast
Time 15m
Yield 2
Number Of Ingredients 4
Steps:
- Chop the tofu and use a fork to crumble it into bite-sized pieces.
- Add some oil to a frying pan and when it's hot, add the tofu and all the remaining ingredients (salt, turmeric powder, and ground black pepper). Stir until well combined and cook over medium-high heat for 5 to 10 minutes. Stir occasionally.
- Serve your tofu scramble immediately (I served my tofu scramble over some toasted bread and topped it with fresh parsley) with fresh fruit, vegan bacon, or vegan sausage as part of a vegan brunch. You can also serve it with vegan pancakes, vegan crepes, vegan banana bread, and coffee or juice.
- Store leftovers in an airtight container in the fridge for up to 1 week. You can also prepare the tofu before cooking and freeze it for up to 5 months. On the other hand, you can also freeze your tofu scrambled eggs after cooking. If you do, the tofu will get a chewier texture, although the eggy flavor won't change. It can be reheated in the microwave or on the stovetop over medium heat until warmed through. Add a little oil, water, or vegetable stock if needed.
Nutrition Facts : ServingSize 1/2 of the recipe, Calories 80 calories, Sugar 0.7 g, Sodium 248 mg, Fat 4.7 g, SaturatedFat 1 g, Carbohydrate 2.1 g, Fiber 1.1 g, Protein 9.3 g
SCRAMBLED EGG WITH TOFU
Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare.
Provided by Patsy Jamieson
Categories Diabetic Egg Breakfast Recipes
Time 5m
Number Of Ingredients 7
Steps:
- Blend egg, tarragon, hot sauce, salt and pepper in a small bowl with a fork. Heat oil in a small nonstick skillet over medium-low heat. Add tofu and cook, stirring, until warmed through, 20 to 30 seconds. Add egg mixture and stir until the egg is set, but still creamy, 20 to 30 seconds. Serve immediately.
Nutrition Facts : Calories 137.2 calories, Carbohydrate 1.8 g, Cholesterol 186 mg, Fat 10.5 g, Fiber 0.6 g, Protein 8.6 g, SaturatedFat 2.2 g, Sodium 231.1 mg, Sugar 0.2 g
THE BEST TOFU SCRAMBLE
If you like a softly scrambled egg on toast, you're going to love this soft-scrambled tofu recipe. The secret is the addition of Indian black salt (also known as kala namak or black lava salt), which has an egglike flavor and is available online or at specialty food stores. Because it is lower in sodium, we round out the dish with a little kosher salt too. We like our scramble on toast but it would also make a great filling for a vegan breakfast burrito.
Provided by Food Network Kitchen
Time 20m
Yield 2 servings
Number Of Ingredients 7
Steps:
- Gently wrap the tofu in a clean kitchen towel or a double layer of paper towels to blot out excess moisture. Place the tofu in a medium bowl. Add the black salt and turmeric and stir well with a fork, crumbling the tofu and fully combining the spices.
- Melt the vegan butter in a medium nonstick pan over medium-high heat, swirling the pan to coat evenly. Add the tofu mixture and spread it out evenly in the pan using a rubber spatula. Season with a pinch of kosher salt and a few grinds of pepper and cook undisturbed until the edges begin to turn yellow from the turmeric and some moisture is bubbling up, about 1 minute 30 seconds.
- Gently stir the scramble, folding the cooked side over and redistributing the tofu to allow it to cook in an even layer. Continue to cook, stirring every 1 minute 30 seconds, until most of the moisture is evaporated and the tofu is the consistency of custardy scrambled eggs, 7 to 9 minutes. As it simmers, more liquid will bubble up and then it will dry out and the scramble will turn a uniform pale yellow color.
- Meanwhile, toast the bread. Divide the scramble between the bread slices and top each with half the vegan cheese.
TERIYAKI EGG TOFU SCRAMBLE
If you like eating relatively "clean". Here is a very simple, fast, and easy recipe I'd like to share that contains just 4 ingredients: egg whites (egg beaters), tofu, teriyaki sauce, and olive oil. It is a version of the "Tofu Egg Scramble" featured in the January 2007 issue of "Oxygen" magazine for "Women's Fitness".
Provided by Misoseal
Categories Breakfast
Time 15m
Yield 2 serving(s)
Number Of Ingredients 4
Steps:
- Drain water off of the tofu & dry as much as possible.
- Dice the tofu.
- Heat up a non-stick skillet.
- Place olive oil in skillet.
- Place cubed tofu in skillet carefully & cook until brown.
- Add the teriyaki sauce & mix well.
- Add the egg whites & scramble.
- Cook until most of the excess water has evaporated from the tofu.
Nutrition Facts : Calories 271.5, Fat 14.7, SaturatedFat 2, Sodium 926, Carbohydrate 7.6, Fiber 0.4, Sugar 4.8, Protein 29.2
CURRIED TOFU SCRAMBLE
Super quick vegan scrambled tofu packed with protein. Takes only a few minutes to make! You can use any vegetables you have, such as carrot, different types of mushrooms, peppers, and onion. For tofu, I used organic sprouted tofu for better digestability. Please visit my blog, www.InnerHarmonyNutrition.com for more healthy gluten-free, pesco-vegetarian recipes.
Provided by InnerHarmonyNutriti
Categories Breakfast
Time 15m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Heat olive oil in a frying pan.
- Crumble tofu with your hands and add to the pan. Stir for a couple of minutes.
- Add the remaining ingredients. Stir and adjust the seasoning. Turn off the heat.
- Infuse love into the food and serve immediately!
Nutrition Facts : Calories 219.7, Fat 15.5, SaturatedFat 2.2, Sodium 1187.8, Carbohydrate 8.4, Fiber 2.1, Sugar 3.3, Protein 16.3
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
BAJA CALIFORNIA TOFU SCRAMBLE
I've been trying to come up with a tofu breakfast that I really like. This uses the mexi-cali herbs and spices we often cooked with in LA. The veggies I used were the ones I had on hand, but diced sweet potato, carrots, nopales (if you have that on hand I envy you!), or a tablespoon or two of corn kernels or black beans would probably also be tasty. I tend to eyeball herbs and spices, so the measurements here are best guestimates-- add more or less to your own taste.
Provided by catwolf
Categories Breakfast
Time 15m
Yield 1-2 serving(s)
Number Of Ingredients 20
Steps:
- fry the onion, zucchini, pepper, garlic and chile in olive oil at medium heat until onion is approaching translucence.
- mash together tofu, spinach, egg replacer, cilantro, dried spices. add the juice from the lime wedges.
- add tofu mash to the onion-veggie-garlic-chile mix and fry at slightly lower heat, till everything is hot, tender and mixed together.
- Add soy sauce and black pepper as needed.
- garish (or not), and serve.
Nutrition Facts : Calories 188.2, Fat 11.5, SaturatedFat 1.6, Sodium 70, Carbohydrate 16.6, Fiber 5.2, Sugar 5, Protein 9.9
MY FAVORITE TEX-MEX TOFU SCRAMBLE
This is one of my all-time favorite ways to prepare tofu. It's not fussy, and can easily be adapted to suit your tastes. It is based on a Moosewood recipe.
Provided by chiclet
Categories Breakfast
Time 35m
Yield 3 serving(s)
Number Of Ingredients 14
Steps:
- Heat oil in a large skillet over medium-high heat.
- Sautee onion until translucent and beginning to soften, stirring frequently (about 5 minutes).
- Add peppers, jalapeno, salt, and spices and cook another 2-3 minutes.
- Crumble tofu into pan, and stir to combine. Squirt lime juice over tofu/veggie mixture and cook 4-5 minutes more, WITHOUT STIRRING.
- Add salt and chili powder to taste and cook another 2-3 minutes.
- Wrap in warmed tortillas or serve over rice, with salsa and cilantro to taste.
Nutrition Facts : Calories 446.7, Fat 20.5, SaturatedFat 3.7, Sodium 1247.2, Carbohydrate 51.2, Fiber 6.5, Sugar 7.2, Protein 18.5
TASTY TOFU VEGGIE SCRAMBLE
This is my tasty vegan tofu scramble in it's basic form but make no mistake, it is super delicious! Even to people that love eggs. This can be dressed up with your favorite veggies, sauces, or spices. It's great in a whole wheat tortilla, on toast, or with homefries.
Provided by thesinglebite
Categories Soy/Tofu
Time 20m
Yield 1 1/2 cups, 2 serving(s)
Number Of Ingredients 11
Steps:
- In a medium bowl, crumble the tofu and add nutritional yeast, turmeric, garlic powder, and soy sauce and stir to mix (mashing with a fork helps incorporate all the flavors into the tofu). Set aside.
- Add just enough of the broth (set the rest aside) to cover the bottom of a large skillet and heat for one minute over medium heat. Add the tofu mixture and peppers, onions, mushrooms. Cook for 5-8 minutes or until vegetables reach desired tenderness, adding more vegetable broth as needed. If using garbanzo bean flour, add in just at the end to thicken up any excess liquid and add some creaminess to the scramble.
ZUCCHINI TOFU SCRAMBLE
I find that this dish needs a few herbs added I usually will try Italian herbs, or oregano, or coriander - I leave it up to you or have it plain as is
Provided by Bergy
Categories Lunch/Snacks
Time 25m
Yield 4-6 serving(s)
Number Of Ingredients 6
Steps:
- Saute the onions in the oil until almost tender.
- Add zucchinis until just heated through.
- Add tomatoes and finally the tofu.
- Serve over rice or it is great with noodles.
TOFU SCRAMBLE
Make and share this Tofu Scramble recipe from Food.com.
Provided by WKernan
Categories Breakfast
Time 30m
Yield 2 , 2 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 400 degrees.
- In a bowl, add sea salt and cut potatoes then spread the potatoes on a baking tray and roast for 20 minutes or until browned.
- While the potatoes are in the oven, heat a medium pan and add cumin seeds, chopped garlic, chili peppers and red onions until onions are browned.
- Add the bell peppers and cayenne pepper.
- Mix well and let the red bell pepper soften (about 7 minutes).
- Add corn, black beans and tofu. Mix well.
- Add the roasted potatoes, freshly ground black pepper and lime juice.
- Garnish with Cilantro or green onions and serve immediately.
Nutrition Facts : Calories 579.6, Fat 4.1, SaturatedFat 0.8, Sodium 985.3, Carbohydrate 120, Fiber 21.9, Sugar 12.4, Protein 21
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THE BEST VEGAN TOFU SCRAMBLE - FROM MY BOWL
From frommybowl.com
5/5 (27)Calories 136 per servingCategory Breakfast
- Use your hands to break up the block of Tofu over a large sauté pan. I like to go for medium bite-sized pieces as they will break down during the cooking process. If they are too large, you can always break them up with a spoon later!
- Bring the pan to medium-high heat on the stove. Add the Turmeric and Nutritional Yeast, then mix well. If you are adding any extra Seasonings or Veggies to your Scramble, add them here.
- Once the mixture starts to sizzle, add the Filtered Water and Cashew Cream to the pan and bring the mixture to a simmer. Allow the Tofu to cook down for 8-10 minutes, stirring occasionally to ensure even cooking. The water will begin to evaporate from the pan as it cooks; once the Tofu Scramble has thickened to your liking, you’re all finished!
- turn off the heat, then fold the Black Salt into the mixture. Taste the scramble, then add any extra Salt & Black Pepper to taste. Serve as desired; leftovers will keep in the fridge for up to 5 days.
TOFU SCRAMBLE RECIPE (VEGAN SCRAMBLED …
From biancazapatka.com
4.8/5 (8)Category Breakfast, Lunch & Dinner, Side DishServings 2Calories 220 per serving
- Pat the tofu dry with a paper towel, then crumble it with your hands (or a fork) into bite-sized pieces.
- Heat the oil in a pan and sauté the onions for about 2 minutes until translucent. Add the tofu and sauté for another 4-5 minutes, stirring occasionally.
- Sprinkle the yeast flakes, turmeric, pepper, and paprika powder evenly over the tofu and stir to combine. Then stir in the soy yogurt and allow to rest for 2-3 minutes over low heat.
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