Tofu Scramble Recipe

Dwy hesti

June 04, 2023

Introduction

Tofu scramble is a popular vegan breakfast dish that is high in protein and low in fat. It is a perfect substitute for scrambled eggs and is very simple to make. The dish is versatile and can be customized to suit your taste buds. In this article, we will provide you with a detailed recipe for making tofu scramble.

Ingredients

To make tofu scramble, you will need:

1 block of firm tofu
1 tablespoon of olive oil
1 small onion, chopped
1 small bell pepper, chopped
2 cloves of garlic, minced
1 teaspoon of turmeric
1/2 teaspoon of cumin
1/2 teaspoon of paprika
Salt and pepper to taste
Fresh parsley or cilantro for garnish

Instructions

Follow these simple steps to make tofu scramble:

Drain the tofu and pat it dry with a paper towel. Crumble the tofu into small pieces and set it aside.
Heat the olive oil in a non-stick skillet over medium heat.
Add the onion and bell pepper to the skillet and sauté for 3-5 minutes until they are soft and translucent.
Add the minced garlic to the skillet and sauté for another minute.
Add the crumbled tofu to the skillet and stir to combine with the vegetables.
Add the turmeric, cumin, and paprika to the skillet and stir to evenly distribute the spices.
Sauté the tofu scramble for 5-7 minutes until the tofu is heated through and slightly browned.
Season with salt and pepper to taste.
Garnish with fresh parsley or cilantro.

Nutrition

Tofu scramble is a healthy and nutritious breakfast dish. A serving of tofu scramble contains:

Calories: 160
Protein: 14 grams
Fat: 10 grams
Carbohydrates: 5 grams
Fiber: 2 grams
Sugar: 2 grams

Benefits of Tofu Scramble

Tofu scramble is a great source of plant-based protein. It is also low in fat and calories, making it an ideal breakfast dish for those who are following a weight loss diet. The dish is also rich in vitamins and minerals, including calcium, iron, and vitamin C.

Customizing Your Tofu Scramble

One of the best things about tofu scramble is that it is highly customizable. You can add your favorite vegetables, spices, and herbs to create a dish that suits your taste buds. Some great additions to tofu scramble include:

Mushrooms
Spinach
Kale
Tomatoes
Avocado
Jalapeños
Chives
Basil
Oregano

Serving Suggestions

Tofu scramble can be served in a variety of ways. Some great serving suggestions include:

On top of toast or an English muffin
As a filling for a breakfast burrito
As a topping for a breakfast bowl with rice or quinoa
As a side dish with vegan bacon or sausage

Conclusion

Tofu scramble is a delicious and nutritious breakfast dish that is easy to make and highly customizable. By adding your favorite vegetables, spices, and herbs, you can create a dish that suits your taste buds. Give tofu scramble a try and enjoy a healthy and satisfying breakfast!