Flavour-Packed Scrambled Toful

I love this Scrambled Tofu recipe for its bold flavors and how quickly it comes together. Every bite offers a deliciously satisfying mix of smoky, savory, and earthy notes. It’s my favorite way to enjoy a hearty, plant-based meal that’s both nutritious and easy to make. It’s perfect for breakfast but versatile enough to enjoy any time of day.

Flavour-Packed Scrambled Tofu Recipe Details:

• Preparation Time: 5 minutes

• Cooking Time: 5 minutes

• Total Time: 10 minutes

• Number of Servings: 2–3

• Calories: Approximately 200 calories per serving

Ingredients:

• 1 block firm or extra-firm tofu (about 400 g)

• 1 tbsp olive oil (or your favourite oil like avocado or coconut for a unique flavour) (about 15 ml)

• 1/2 medium onion, finely chopped (about 75 g)

• 1 bell pepper (any color), diced (about 120 g)

• 2 cloves garlic, minced (about 6 g)

• 1/2 tsp turmeric powder (about 1 g)

• 1/2 tsp smoked paprika (about 1 g)

• 1/4 tsp black salt (kala namak) or regular salt (about 1.5 g)

• 1/4 tsp ground black pepper (about 1 g)

• 1 tbsp nutritional yeast (optional) (about 8 g)

• Fresh herbs for garnish (such as chives or parsley) (about 5 g)

Steps to Follow:

• Drain and pat the tofu dry with paper towels. Crumble it into small pieces using your hands or a fork to resemble scrambled eggs. For a firmer texture, press the tofu to remove excess moisture before crumbling.

• Heat olive oil in a large skillet over medium heat. Add the chopped onion and diced bell pepper, sautéing until the veggies are tender and the onion is translucent.

• Stir in the minced garlic and cook until fragrant. Add the crumbled tofu and mix well with the vegetables, ensuring even distribution.

• Sprinkle turmeric, smoked paprika, black salt (or regular salt), and black pepper over the tofu mixture.

• Stir everything together and cook for a few minutes to allow the tofu to absorb the spices. If desired, add nutritional yeast for a cheesy flavor.

• Remove from heat and garnish with fresh herbs and serve warm with your favourite sides.

• Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently in a skillet over low heat or in the microwave.

Key Ingredients & Benefits:

• Tofu: A versatile plant-based protein that provides all nine essential amino acids, making it a complete protein source. It’s low in calories and contains beneficial nutrients such as iron and calcium, supporting muscle and bone health.

• Olive Oil: Used to add smoothness, olive oil is rich in healthy fats and antioxidants. It complements the cashews' creamy texture and supports overall health by contributing monounsaturated fats and vitamin E, promoting heart health and reducing inflammation.

• Onion: Adds a natural sweetness and depth of flavor to the dish. Onions are rich in antioxidants and vitamin C, which support immune function and heart health.

• Bell Pepper: Adds a vibrant color and crunch, bell peppers are high in vitamin C, vitamin A, and other antioxidants that support eye health and boost the immune system.

• Garlic: Known for its distinctive aroma and flavor, garlic brings a subtle depth to the spread. It contains allicin, a compound celebrated for its anti-inflammatory and immune-boosting properties.

• Turmeric: Known for its vibrant color and health benefits, turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. It can help reduce joint pain, improve mood, and support brain health.

• Nutritional Yeast: Adds a cheesy flavour without any dairy, thanks to its savory, umami-rich taste. Nutritional yeast is packed with B vitamins, which support energy levels and brain function, making it a nutritious addition to our spread.

Serving Suggestions:

• Serve the scrambled tofu on top of slices of whole-grain toast spread with mashed avocado. Add a sprinkle of hemp seeds or a dash of hot sauce for extra flavor.

• Wrap the tofu scramble in a warm tortilla with salsa, black beans, and sliced avocado for a filling breakfast burrito that’s perfect for a quick, plant-based meal.

• Pair the tofu scramble with a side of crispy roasted potatoes or sweet potatoes seasoned with herbs and spices for a hearty breakfast or brunch.

• Combine the tofu scramble with quinoa or brown rice, then top with sliced avocado, cherry tomatoes, and a drizzle of vegan pesto or tahini sauce for a balanced and delicious grain bowl.

Tips for Making Flavour-Packed Scrambled Tofu:

• Choose the Right Tofu: Use firm or extra-firm tofu for the best texture. If you prefer a chewier texture, press the tofu to remove excess moisture before crumbling.

• Enhance the Flavor: For an extra depth of flavor, add a splash of soy sauce or tamari to the tofu while cooking. This enhances the umami profile and adds a savory touch.

• Add a Burst of Color: Use a variety of bell pepper colors for a visually appealing dish. Red, yellow, and orange peppers add sweetness and vibrant color.

• Adjust the Seasoning: Feel free to adjust the amount of turmeric, smoked paprika, and black salt to your taste. More turmeric will add an earthy flavor and vibrant color, while extra smoked paprika provides a smoky kick.

• Experiment with Herbs: Garnish with different fresh herbs like cilantro, dill, or basil to add unique flavors and aromas. Each herb can offer a distinct twist to the dish.

• Add Nutritional Yeast: Include nutritional yeast for a cheesy, umami flavor without dairy. It’s also a great source of B vitamins, making it a nutritious addition.

These alternatives and suggestions allow you to customize the flavour-packed scrambled tofu to suit your dietary preferences, flavor profiles, and culinary creativity, making it a versatile addition to your kitchen repertoire. Enjoy experimenting!

Alternative Ingredients:

Tofu:

• Chickpeas: Use mashed chickpeas for a different texture and flavor profile, offering a protein-rich alternative that adds heartiness to the dish.

• Tempeh: Crumbled tempeh can be used for a firmer texture and nutty flavor, providing a slightly different nutritional profile.

Olive Oil:

• Avocado Oil: Offers a neutral flavor and high smoke point, making it a great substitute that also provides healthy fats.

• Coconut Oil: Adds a subtle coconut flavor and works well for sautéing, providing a different taste experience.

Onion:

• Shallots: Provide a milder, sweeter flavor compared to onions, adding a delicate touch to the dish.

• Leeks: Offer a mild onion flavor with a hint of sweetness, creating a unique twist.

Bell Pepper:

• Zucchini: Diced zucchini adds a mild flavor and soft texture, blending well with the other ingredients.

• Tomatoes: Add diced tomatoes for a juicy and tangy alternative that complements the spices.

Garlic:

• Ginger: Adds a spicy and aromatic twist, offering a different flavor profile that pairs well with the tofu.

Turmeric Powder:

• Curry Powder: Adds complexity with its blend of spices and provides a warm, aromatic flavor.

Smoked Paprika:

• Chili Powder: Provides heat and flavor, offering a spicier alternative that adds depth to the dish.

Fresh Herbs:

• Cilantro: Adds a bright, citrusy flavor that complements the spices and enhances freshness.

• Dill: Offers a fresh and slightly tangy taste, providing a unique herbal twist.

Tips for Customization:

• Adjust the Texture: For a firmer texture, press the tofu to remove excess moisture before crumbling. If you prefer a softer scramble, use silken tofu for a creamier consistency.

• Vary the Vegetables: Incorporate different vegetables such as spinach, mushrooms, or zucchini to add variety and nutritional value. These can be added alongside the onion and bell pepper or in place of them.

• Boost the Flavor: Add a splash of soy sauce, tamari, or liquid aminos for a deeper umami flavor. A touch of balsamic vinegar or lemon juice can also brighten the dish.

• Spice it Up: Increase the heat by adding chili flakes, cayenne pepper, or hot sauce to suit your taste. You can also experiment with different spices like cumin or coriander for a unique flavor profile.

• Enhance the Protein: Mix in cooked lentils, chickpeas, or edamame for an extra protein boost. This addition makes the dish even more filling and nutritious.

• Create a Theme: Customize the dish with a specific theme in mind, such as Mediterranean by adding olives and sun-dried tomatoes, or Mexican with black beans and avocado.