Scrambled Tofu

Healthy and Nutritious Scrambled Tofu Recipe with Vegetables

Preparation time: 10 minutes | Cooking time: 10 minutes | Servings: 4 |

Vegetarian diet

Introduction

Scrambled tofu is a delicious and nutritious alternative to scrambled eggs, perfect for vegetarians and vegans. This recipe is packed with flavor and can be enjoyed for breakfast, lunch, or dinner.

History

Scrambled tofu has been a popular dish in vegetarian and vegan cuisine for many years. It is often used as a substitute for scrambled eggs, providing a similar texture and taste without the use of animal products.

Ingredients

16 oz (454 g) block of firm tofu
3 cloves of garlic, peeled and sliced thin (about 1.5 tbsp)
3 tbsp diced red bell pepper
2 tbsp olive oil
0.5 tsp turmeric
0.5 tsp salt
0.25 tsp freshly ground black pepper
0.75 cup sliced green onions, scallions, chives or 0.5 cup minced onion
2 tsp soy sauce
Fresh salsa
corn tortillas

How to prepare

Drain the tofu and crumble it using clean hands. In a medium sauté pan, heat olive oil over medium heat. Sauté the garlic and diced pepper for about 2 minutes. Add the crumbled tofu, turmeric, salt, pepper, green onions (scallions, chives, or onions), and soy sauce. Cook the tofu for an additional 3 minutes, stirring occasionally. Serve with salsa and warm corn tortillas.

Variations

Add your favorite vegetables such as spinach, mushrooms, or tomatoes.
Spice it up with some hot sauce or chili flakes for a kick of heat.

Cooking Tips & Tricks

Make sure to drain the tofu well before crumbling it to remove excess moisture.

- Use firm tofu for the best texture in this recipe.

- Feel free to customize the recipe with your favorite vegetables and seasonings.

Serving Suggestions

Serve the scrambled tofu with fresh salsa and warm corn tortillas for a complete and delicious meal.

Cooking Techniques

Sautéing, crumbling, and seasoning are the key cooking techniques for this scrambled tofu recipe.

Ingredient Substitutions

Use tamari or coconut aminos instead of soy sauce for a gluten-free option.

- Substitute olive oil with coconut oil or vegetable oil.

Make Ahead Tips

You can prepare the tofu mixture ahead of time and store it in the refrigerator until ready to cook.

Presentation Ideas

Serve the scrambled tofu on a platter with a side of fresh fruit or avocado slices for a colorful and appetizing presentation.

Pairing Recommendations

Pair the scrambled tofu with a side of roasted potatoes or a green salad for a well-rounded meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat until warmed through.

Nutrition Information

Calories per serving

Calories: 220 per serving

Carbohydrates

Carbohydrates: 15g per serving

Fats

Total Fat: 14g per serving

Saturated Fat: 2g per serving

Proteins

Protein: 14g per serving

Vitamins and minerals

Calcium: 200mg per serving

Iron: 3mg per serving

Alergens

Contains soy

Summary

This scrambled tofu recipe is a great source of plant-based protein and is low in carbohydrates. It is also rich in calcium and iron, making it a nutritious and satisfying meal option.

Summary

Scrambled tofu is a versatile and flavorful dish that is easy to make and perfect for any meal of the day. Packed with protein and nutrients, this recipe is a healthy and delicious option for vegetarians and vegans alike.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for scrambled tofu. It was a warm summer day, and I was visiting my dear friend Mary at her cozy little cottage in the countryside. Mary was known for her love of experimenting with new and unique recipes, and that day was no exception.

As soon as I walked into her kitchen, I was greeted by the tantalizing aroma of spices and herbs wafting through the air. Mary had a mischievous twinkle in her eye as she beckoned me over to the stove, where a sizzling pan of tofu was being expertly scrambled.

"Have you ever tried scrambled tofu before, my dear?" Mary asked with a knowing grin.

I shook my head, curious yet slightly skeptical. Tofu was not a common ingredient in my kitchen, but I was always eager to try new things.

"Well, you're in for a treat, my dear," Mary exclaimed as she added a dash of turmeric and a sprinkle of nutritional yeast to the pan. "This recipe is a favorite of mine, and I think you'll love it too."

I watched in awe as Mary effortlessly cooked the tofu, adding in a medley of colorful vegetables and aromatic spices. The tofu took on a golden hue, and the aroma was simply irresistible. I couldn't wait to taste it.

As we sat down to enjoy our meal, I took my first bite of the scrambled tofu. The flavors exploded in my mouth, a delightful combination of savory and slightly spicy notes. The tofu was perfectly cooked, with a creamy texture that melted in my mouth. I was hooked.

"Mary, this is absolutely delicious!" I exclaimed, my taste buds dancing with delight.

Mary smiled, pleased with my reaction. "I'm so glad you enjoy it, my dear. This recipe has been passed down through generations in my family, and I'm honored to share it with you."

I couldn't believe that such a simple dish could be so flavorful and satisfying. From that day on, scrambled tofu became a regular feature on my menu, a reminder of that warm summer day in Mary's kitchen.

Over the years, I have adapted Mary's recipe to suit my own tastes, experimenting with different vegetables, herbs, and spices. I have shared it with friends and family, who have all become fans of this humble yet delicious dish.

Each time I cook scrambled tofu, I am transported back to that moment in Mary's kitchen, where I first discovered the magic of this recipe. It serves as a reminder of the joy of trying new things, of stepping out of my comfort zone and embracing the unknown.

As I sit here in my own kitchen, preparing a batch of scrambled tofu for dinner, I can't help but smile at the memories that flood back. The laughter, the aromas, the flavors - all of it intertwined in this simple yet meaningful dish.

I am grateful for the experiences that have shaped me as a cook, for the friends who have inspired me, and for the recipes that have brought joy to my table. And as I take my first bite of the scrambled tofu, I am filled with gratitude for the simple pleasures of life and the power of a good meal shared with loved ones.