TOFU SCRAMBLE WRAPS
Let's be honest, we all loved grilled tortillas, and I honestly feel like this is the best breakfast I've eaten in my entire 24 years of life. Even if you aren't vegan, or vegetarian even, the flavors that pop out of this sandwich will make you fall in love with breakfast all over again. Fluffy tofu, sweet potatoes, creamy avocado, and slightly spicy green chili tops it all off. You won't want to pass on breakfast this morning. Top with green chili sauce.
Provided by The Vegan Red Princess
Categories 100+ Everyday Cooking Recipes Vegan Breakfast and Brunch
Time 55m
Yield 4
Number Of Ingredients 18
Steps:
- Preheat the oven to 450 degrees F (230 degrees C). Line a baking tray with parchment paper or a silicone liner (such as Silpat®).
- Combine sweet potatoes, onion, bell pepper, lime juice, coconut aminos, garlic powder, and pepper for potatoes in a medium bowl, stirring so that everything is evenly coated. Transfer to the prepared baking tray.
- Cook in the preheated oven until crisp and tender, 30 to 40 minutes, stirring halfway through cooking time.
- While the potatoes are cooking, crumble the tofu into a large, nonstick pan. Add nutritional yeast, coconut aminos, garlic powder, pepper, and black salt. Cook over low heat, adding 1 tablespoon of water at a time if the tofu starts to stick, for 10 minutes. Add seitan and tomato, and cook until everything is warmed through, about 20 minutes.
- Place a tortilla on a flat surface. Place some potatoes, avocado, and tofu scramble on the tortilla. Start at the bottom and fold the tortilla edge up and over the center into a wrap. Repeat to form remaining wraps.
- Heat a flat-bottomed, cast iron pan over medium heat. Place the wraps in the hot pan, folded-side down. Cook until golden brown and sealed, about 4 minutes.
Nutrition Facts : Calories 507.7 calories, Carbohydrate 60.9 g, Fat 20.9 g, Fiber 12.6 g, Protein 24.8 g, SaturatedFat 3.4 g, Sodium 512.6 mg, Sugar 6.1 g
TOFU SCRAMBLE RECIPE BY TASTY
Here's what you need: tofu, bell pepper, onion, oil, salt, black pepper, onion powder, garlic powder, turmeric, lemon juice
Provided by Swasti Shukla
Categories Breakfast
Yield 4 servings
Number Of Ingredients 10
Steps:
- Drain tofu from container, wrap it in a paper towel, and place it on a plate. Rest another plate on top of the tofu and microwave for 3-5 minutes.
- Unwrap the tofu and cut into cubes.
- Place the tofu in a bowl and mash with a fork.
- Cut the top off a bell pepper and remove all the seeds and thinly slice.
- Chop the onion.
- Heat oil in a pan over medium heat. Add the onions and peppers, and cook until softened.
- Add in the tofu and cook on medium heat until most of the water has evaporated.
- Add the salt, pepper, onion powder, garlic powder, and cumin, and mix well, until all the seasonings are evenly distributed.
- Add the lemon juice to the tofu and mix until evenly combined.
- Remove the tofu from the heat and serve.
- Enjoy!
Nutrition Facts : Calories 141 calories, Carbohydrate 8 grams, Fat 8 grams, Fiber 2 grams, Protein 12 grams, Sugar 4 grams
TOFU SCRAMBLE
This quick scramble is a combination of flavors and textures that will surprise and delight tofu-lovers and doubters alike. Soy sauce, turmeric and cumin provide bold seasoning, while searing the block of tofu on both sides before breaking it up yields plenty of crispy bits as well as tender ones. You can add cooked vegetables, leafy greens, beans, cheese or nutritional yeast with the scallions in Step 4, though you may want to increase the seasoning depending on the amount of extras you add. You can also swap in hot sauce, mustard or tahini for the soy sauce and play around with spice combinations, but don't skip the splash of water - it helps the tofu soak up all the flavors. Serve with toast, tortillas, salad or breakfast potatoes.
Provided by Ali Slagle
Categories beans, main course
Time 45m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Cut the block of tofu in half horizontally as you would a hamburger bun. Pat both pieces dry and wrap in paper towels. If time allows, press the tofu by placing a cast-iron skillet or other heavy object on top of the wrapped tofu for about 30 minutes. (This helps remove moisture so the tofu retains its shape better during cooking.)
- In a measuring cup or bowl, combine the soy sauce, turmeric and cumin with 2 tablespoons water.
- Unwrap the tofu and season on all sides with salt and pepper. Heat the oil in a medium skillet over medium-high. Add the tofu blocks and cook until golden brown and crisp on the bottom, 3 to 4 minutes. Flip the tofu and cook until golden brown and crisp on the other side, another 3 to 4 minutes. If the tofu is emitting water, hold the tofu with a spatula and pour the water out of the pan.
- Lower the heat to medium. Using a spatula or wooden spoon, break up the tofu into chunks. Add the scallions and the seasoning mixture and cook, stirring and continuing to break up the tofu, until absorbed, about 2 minutes. Serve immediately.
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
SPICY TOFU SCRAMBLE RECIPE WITH MUSHROOMS AND BELL PEPPERS
Steps:
- Gather the ingredients.
- In a large skillet, heat the olive oil and sauté the onion and garlic for 3 to 5 minutes, until onions are slightly soft.
- Add soy sauce, tofu, bell pepper, mushrooms, green onions, tomatoes, ginger, chili powder, and cayenne pepper. Add hot sauce to taste.
- Stirring frequently, sauté for another 6 to 8 minutes, until the veggies are done and the tofu is lightly fried. Add a dash of salt and pepper, to taste.
- Wrap in a flour tortilla or serve plain. Enjoy!
Nutrition Facts : Calories 294 kcal, Carbohydrate 29 g, Cholesterol 0 mg, Fiber 5 g, Protein 18 g, SaturatedFat 2 g, Sodium 423 mg, Fat 15 g, ServingSize 2 to 3 servings, UnsaturatedFat 11 g
TOFU EGG BREAKFAST SCRAMBLE
This is a great protein loaded breakfast dish that works well on its own with toast or as filler for a wrap.
Number Of Ingredients 7
Steps:
- Whisk the eggs, salt and pepper together well in a mixing bowl and set aside.
- Preheat a medium or small fry pan on medium heat. Add the butter and once melted add the onion and tofu. Sauté, breaking the tofu into small pieces until everything is lightly browned all over.
- Add the garlic and sauté for 2 minutes more and then add the spinach. After spinach has wilted (about 30 seconds) add the egg.
- Using a spatula stir the eggs until they are cooked through and then serve with your favourite breakfast accompaniments.
AMAZING TOFU SCRAMBLE
This is the ultimate, healthy breakfast powerhouse! Your arteries will thank you! Watch our 5-minute cooking demo of this recipe above.
Provided by EatPlant-Based.com
Categories Breakfasts
Time 25m
Number Of Ingredients 10
Steps:
- NOTE: Freezing the tofu ahead of time and allowing it to thaw gives it a much firmer texture that is great for crumbling or even for skewering with kabobs. Watch the 5-minute video to see how it changes the texture and firmness.
- Drain water from tofu and gently squeeze water out over a bowl or sink. Crumble tofu into a bowl and set aside.
- Dice mushrooms, onions, and bell pepper. Any color--red, yellow, orange, green--can be used. Sometimes I even use diced cherry tomatoes instead.
- In frying pan, saute onion, red pepper, and mushrooms in approximately 2 Tbsp. veggie broth or water for approximately 3-4 minutes.
- Add crumbed tofu to pan with veggies.
- Add turmeric, nutritional yeast, Bragg's aminos, and tofu. Sauté for about 3 minutes. If additional liquid is needed, use another 1-3 Tbsp. of veggie broth.
- If using cherry tomatoes instead of red bell pepper, add tomatoes now. They don't require any sauteing like pepper does.
- Add baby spinach, cover pan with lid, and allow leaves to wilt, approximately 2 minutes
- Remove from heat and serve with toast, grits, or fruit.
- This is also delicious served as a breakfast burrito in a wrap.
Nutrition Facts : Calories 87 calories, Fat 2 grams fat, Fiber 3 grams fiber, Protein 7 grams protein
EASY VEGAN TOFU SCRAMBLE
Steps:
- Gather the ingredients.
- Prepare the tofu. Like most tofu recipes, the scramble will taste best by pressing the tofu first.
- Slice the tofu into approximately 1-inch cubes once it has been well pressed.
- Crumble the tofu slightly using either hands or a fork to get the right consistency for a scramble.
- Heat the oil or margarine in a large skillet or frying pan and sauté the chopped onion, pepper, and crumbled tofu for 3 to 5 minutes, stirring frequently.
- Add the garlic powder, onion powder, and soy sauce and reduce the heat down to medium. Allow tofu to cook 5 to 7 more minutes, stirring frequently and adding a bit more oil if needed.
- Add the nutritional yeast and stir to combine, making sure the tofu is well coated.
- Serve just as it is, top it off with salsa, wrap it up in a warmed flour tortilla with a bit of salsa for a breakfast burrito, or top with soy or dairy cheese.
Nutrition Facts : Calories 382 kcal, Carbohydrate 15 g, Cholesterol 0 mg, Fiber 6 g, Protein 28 g, SaturatedFat 3 g, Sodium 456 mg, Sugar 5 g, Fat 27 g, ServingSize 2 servings, UnsaturatedFat 0 g
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
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- Add the garlic, onion and pepper to the pan and saute for a few minutes until the vegetables start to soften. I just add a little water to the pan at this point, if you prefer, you can use 1/2 tsp of olive oil for cooking.
- Add the tofu to the pan. I usually just throw it right in the pan and break it into piece with a spatular or wooden spoon. You can also crumble it with your hands or in a bowl using a fork.
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- Start by squeezing as much liquid out of the tofu as possible. Remove the tofu from it's packaging, then wrap the block of tofu in paper towel. Place something heavy over the wrapped tofu, like a couple cookbooks or textbooks. Let it drain while you prepare the other ingredients, giving it a good squeeze with your hands before crumbling it.
- To "crumble" the tofu, place the block of tofu in a large bowl. You can either break it apart with your hands or use a fork to mash and break it up. Set aside.
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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.
- Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened - about 5 minutes.
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- Wrap the tofu in paper towels and very gently press out some of the excess water. In a medium bowl, using a fork, smash the tofu into small crumbles.
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