SCRAMBLED TOFU
A great recipe from Isa Chandra Moskowitz' book, Vegan with a Vengeance. The spice blend and lemon juice makes this explode with flavor! Isa says that if you don't have nutritional yeast on hand simply omit the water when cooking. Her cat Fizzle says, "Use a cast-iron pan so that you don't have to worry about scratching the pan to get all the good burnt bits." I use a non-stick pan, but am certainly willing to switch to the cast iron one once it's back in production at my house! Additionally, Isa says in its intro: "...feel free to add any finely chopped vegetables that you want to use up; add them when you add the mushrooms. Broccoli, zucchini, and cauliflower are all great contenders. The most important thig is that you get the texture right; you want it to be chunky. As you cook the tofu it will crumble more, so just break it into big chunks through your fingers right into the pan. This is a great tasting way to introduce a tofuphobe to the heavenly bean curd we all know and love."
Provided by mersaydees
Categories Breakfast
Time 35m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Combine ingredients for SPICE BLEND and set aside until needed.
- In skillet over medium-high heat, heat oil. Saute onions for 3 minutes, until softened; add the mushrooms, saute for 5 minutes; add the garlic, saute for 2 minutes.
- Add the SPICE BLEND and mix it up for 15 seconds or so. Add 1/4 cup water to deglaze the pan, scraping the bottom to get all the garlic and spices.
- Crumble in the tofu in big chunks and mix well, being careful not to crush it; use a lifting motion when stirring it around; you want it to remain chunky. Allow to cook for 15 minutes, stirring occasionally and adding splashes of water if necessary to keep it from sticking too much. Lower the heat a bit if you find that the tofu is sticking.
- Add the lemon juice.
- Add the nutritional yeast and mix it up.
- If the mixture is sticking to the pan, add spashes of water. The moistness really depends on how much water the tofu was retaining before you added it.
- Grate the carrot into the tofu mixture and fold.
- Serve with guacamole and salsa and potatoes and toast and tempeh bacon.
- VARIATIONS:.
- Tofu Rancheros: Add 1 cup of salsa at the end, cook for 1 minute extra.
- Asian-Style Scrambled Tofu: Add 2 tablespoons of minced ginger with the garlic, use peanut oil instead of olive oil, substitute shiitake mushrooms, and omit the thyme and nutritional yeast. Mix in 1 cup of thinly sliced scallions at the very end.
Nutrition Facts : Calories 173.6, Fat 9.1, SaturatedFat 1.6, Sodium 615, Carbohydrate 12.9, Fiber 4.9, Sugar 2.8, Protein 14.7
TOFU SCRAMBLE WITH ZUCCHINI AND MUSHROOMS
Quick and easy tofu scramble; you can substitute other vegetables for zucchini and mushroom. Use oil instead of butter for a vegan version.
Provided by tababitha
Categories Fruits and Vegetables Vegetables Squash
Time 20m
Yield 1
Number Of Ingredients 7
Steps:
- Heat butter in a skillet over medium heat and cook zucchini and mushrooms until softened, 5 to 8 minutes.
- Meanwhile, place tofu between 2 layers of paper towels and lightly press to release extra liquid. Place pressed tofu in a bowl and thoroughly mash with a fork. Stir in turmeric and garlic powder.
- Add tofu to skillet with vegetables and saute until lightly browned, about 5 to 8 minutes. Season with salt and pepper.
Nutrition Facts : Calories 221.6 calories, Carbohydrate 8.8 g, Cholesterol 30.5 mg, Fat 17.3 g, Fiber 2.1 g, Protein 11.6 g, SaturatedFat 8.2 g, Sodium 254.2 mg, Sugar 2.9 g
TOFU SCRAMBLE
This vegan egg scramble is made using tofu and seasonings like nutritional yeast, Kala Namak salt, and paprika. You can add your favorite veggies for some added nutritional benefit and tastiness.
Provided by Karissa Besaw
Categories Breakfast
Time 15m
Number Of Ingredients 11
Steps:
- Drain the tofu, then break it apart using your hands or a couple of forks, until it resembles egg scramble.
- Mix together the tofu, nutritional yeast, garlic, onion, Kala Namak, turmeric, paprika, and pepper. Let sit for 5 minutes to let the flavors sink in.
- On medium-low heat, sauté tofu until hot, about 8-10 minutes. I use a nonstick pan to cook my scramble, so I don't find oil is necessary, but you can cook in 2 teaspoons of oil.
Nutrition Facts : Calories 147 kcal, Carbohydrate 9 g, Protein 19 g, Fat 4 g, SaturatedFat 1 g, Sodium 127 mg, Fiber 2 g, Sugar 2 g, ServingSize 1 serving
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 SCRAMBLE RECIPE
A quick and easy tofu scramble recipe for breakfast that both vegans and non vegans will love.
Provided by Chocolate Covered Katie
Categories Breakfast Main Course
Time 15m
Number Of Ingredients 9
Steps:
- Grease a nonstick pan, or add a little oil to prevent sticking. Sauté the vegetables and garlic over medium heat until lightly browned. Drain the tofu, then add it to the pan. If using firm tofu, break it up with a spatula (silken tofu will break up on its own as you stir). Add the spices and salt. Continue to cook-stirring occasionally-until the tofu is hot and extra liquid has evaporated so it looks like scrambled eggs. Stir in the spinach until it wilts, then serve with toast, home fries, sliced avocado, salsa or hot sauce, a sprinkle of black pepper and nutritional yeast, or whatever you wish. View Nutrition Facts
Nutrition Facts : Calories 108 kcal, ServingSize 1 serving
SCRAMBLED TOFU WITH HUMMUS AND AVOCADO
Make and share this Scrambled Tofu With Hummus and Avocado recipe from Food.com.
Provided by Wendys Kitchen
Categories Low Cholesterol
Time 25m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Finely dice the vegetables.
- Heat a non stick frying pan with the olive oil and add the carrot, zucchini, mushrooms and spices. Sauté for a few minutes.
- Drain the tofu and add it to the vegetables and stir through for a further 3 minutes. Add the tamari.
- Steam the spinach and make the toast in the final few minutes of cooking.
- Spread hummus over the toast and spoon the tofu mixture on top. Add sliced avocado and spinach and serve.
Nutrition Facts : Calories 378.6, Fat 15.3, SaturatedFat 2.3, Sodium 784.8, Carbohydrate 48.8, Fiber 9.4, Sugar 3.7, Protein 15.3
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- Add the butter, onion, garlic and zucchini and cook until onion is translucent and zucchini is slightly crispy.
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5/5 (2)Total Time 35 minsCategory Breakfast And BrunchCalories 131 per serving
- If you haven't already, drain your tofu and press it for at least 20 minutes. I wrap my block of tofu in a paper towel and put it on a plate. I put another plate over the top and weigh it down with bags of dried beans. Easy!
- In a skillet over medium heat, sauté onion and garlic in 1 tbsp water for a few minutes until soft.
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- Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast-iron skillet, for 15 minutes.
- While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.
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Author Rhea ParsonsPublished 2018-03-14Estimated Reading Time 7 mins
- Use the Right Tofu and Use the Tofu Right. Choosing the right tofu is pretty subjective. If you used to like your scrambled eggs soft and runny, use a soft tofu, but if you like your scramble to have some firmness and chew, buy extra-firm.
- Black Salt and Turmeric. If you want your tofu to really look and taste like scrambled eggs, there are two ingredients that will help make that happen.
- Spice Blends. The spices that go into a tofu scramble are also dependent on what flavors you like. For a basic scramble, I like to add onion, garlic, oregano, black pepper, and paprika along with turmeric and black salt.
- Go International. Related to spice blends is the idea of making international versions of tofu scrambles. By using the ingredients, herbs and spices that make up different ethnic flavor profiles, you can make scrambles with an Asian, Thai, Creole or Indian flair.
- Special Additions. Sure, you can have your tofu scramble with just the flavored tofu, but why not add other ingredients to make it a hearty, satisfying meal?
- Order Up. How one actually cooks the scramble is as important as all the ingredients, herbs, and spices that can go into it. Everyone probably has their own recipes for preparing scrambles but here’s how I make my Basic Tofu Scramble
- Don’t Forget the Sides. Sometimes, I’m not sure what I love more: the actual scramble or the amazing side dishes. Serve your scramble up with some crispy Baked Home Fries or hash browns.
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5/5 (1)Category Breakfast, Main CourseServings 2Total Time 25 mins
- Crush block of tofu into small bits, then, pour in plant-based milk (I used soy milk) and mix with turmeric and nutritional yeast.
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5/5 (2)Total Time 15 minsCategory BreakfastCalories 155 per serving
- Place tofu in a bowl and gently break it into pieces with your fingers until it resembles scrambled eggs. Add nutritional yeast, black salt (if using), and salt and pepper. Mix to combine and set aside.
- Heat avocado oil in a large skillet placed over medium heat. Add onions and sauté for 2-3 minutes, until translucent and fragrant. Add bell peppers and zucchini and sauté for an additional 2-3 minutes until vegetables are cooked all the way through. Stir in corn and cook for 1 minute until heated.
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- Add the diced potatoes to a saucepan and cover with hot water. Bring to a boil; reduce heat and simmer, covered, for 7 minutes. Once fork tender, drain the potatoes and set aside.
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- In a medium skillet over medium heat, add 2 tablespoons of water. Once heated, add the onions and garlic, and sauté for 3-4 minutes or until fragrant and translucent.
- Add the zucchini, bell peppers, and mushrooms, and sauté for 3-4 minutes or until cooked through, adding more water 1 tablespoon at a time as needed to prevent burning.
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