Saturday, March 5, 2011

Tofu Scramble

Tofu Scramble. It's a dish that strikes fear into the heart of non-vegetarians everywhere. Honestly, I had never even heard of such a thing before I became vegan, so I don't really know what I would have thought, but ever since the first time I tried it, I have loved tofu scramble. Now, one of the main reasons I feel that my cholesterol got so out of hand when I was a young adult was because of my love for eggs. During my first couple of years living in tiny studio apartments in New York City, I don't think I can possibly count the number of nights when fried eggs on toast was my dinner. Or my breakfast. Or my leisurely brunch on a Saturday morning. It takes about 4 minutes to prepare, it's delicious, it's salty, it's filling. Honestly, it's not too bad for you nutritionally and so I thought I was doing a good thing by eating this meal so frequently. Better than a Big Mac and fries I figured. Needless to say, several years later when my doctor threatened to put me on Lipitor or something like it within a year if I could not lower my cholesterol, I looked back at those decisions with some regret.

Even later, as a vegan, I still crave the taste of eggs on toast. Frequently. Lucky for me there is something so delicious, so easy to prepare and SO healthy which more than satisfies my craving every time: tofu scramble!! If you have doubts about my claims, just look at the picture above (or below). Doesn't it look delicious?? Even sort of like scrambled eggs? Go on, give it a try. I've read a few different recipes for tofu scramble and eaten it at a handful of restaurants. This recipe pulls all of those experiences together into one perfect master recipe. The veggies I list here are my ideal combo, but you can adjust them to your liking...or more likely, adjust them to whatever you happen to have in your fridge when the inspiration strikes. Gather up the ingredients:

1 package extra firm tofu (Lite if you can find it)
1 medium onion, chopped
2 cloves garlic, minced
10 cremini mushrooms, sliced
1 red bell pepper, chopped
1 jalapeno pepper, seeded and chopped
1-2 cups fresh spinach leaves
1/2 tsp. turmeric
1 tsp. cumin
1/2 tsp. paprika
2 Tbsp. nutritional yeast
salt and pepper to taste.

Start by draining and pressing your tofu. If you're new here, I explain in detail how to do this in this recipe here (which happens to be for another incredibly delicious tofu-based breakfast dish, Tofu Benedict). Crumble to tofu with your hands into a bowl and set aside. Chop your veggies and heat a large skillet over medium heat. Spray the pan with cooking spray and saute your onions and garlic for a couple minutes, then add peppers and mushrooms. Cook until the veggies are done to your liking, then add the crumbled tofu to the pan. Add all spices, and stir to combine. Continue cooking until the tofu is heated through and is bright yellow (thank you turmeric).

I find that this dish is best served with toast or bagels and with avocado and pico de gallo salsa. Sometimes I'll add a little hot sauce to my plate as well. I love this dish with all of my heart. It is pretty much a sure thing any time my husband and I have a lazy morning to sleep in and eat a big yummy breakfast. It also comes up quite frequently when we have overnight guests and I want to put out a nice spread. And I'm not ashamed to say that it makes it's way to the dinner table on more than a few occasions.

End note: the long vertical picture was taken by a good friend of mine who was visiting recently. She has a real camera (alas I'm still saving up) and snapped a few pictures of various things we ate that weekend. After a late first night catching up out on the town, we woke up the next day and made, what else? Tofu Scramble! Thanks, Holly, for the picture :)

Nutrition Facts: Serving = 1/3 of recipe. 133 calories; 3.2 g fat (0.1 sat); 0 mg cholesterol; 123 mg sodium; 13.7 g carbohydrate; 5.6 g fiber; 3.7 g sugars; 17.3 g protein; 110% vitamin A; 93% vitamin c; 29% calcium; 21% iron. If these nutrition facts seem too good to be true, welcome to the secret! This dish feels like a naughty (and large) breakfast but it's the healthiest thing ever. Feel free to eat a heaping serving and to indulge in some avocado and a've got calories to spare!


  1. I can vouch for this dish! I love eating this many vegetables first thing in the morning. I used to use tofu scramble seasoning mixes, but your recipe is so so so much better.

  2. This sounds great! I can't wait to try it.

  3. Wow! We made this last weekend, and I'm just finishing up the leftovers. I can't believe that it's so low in calories, and so high on taste. I eat it with half a bagel, and feel empowered throughout the whole morning. All of you tofu doubters out there, try this dish and your mind will be changed!