Scrambled Tofu with Vegetables
Brighten up your breakfast or brunch routine with this flavorful and protein-packed Scrambled Tofu with Vegetables! Perfect for vegans and vegetarians, this colorful dish combines extra-firm tofu crumbled and seasoned with turmeric, soy sauce, and nutritional yeast for a savory, egg-free alternative. Sautéed red bell pepper, onion, and spinach add vibrant color and fresh, wholesome taste, while garlic elevates the aroma to mouthwatering perfection. Ready in just 25 minutes, this quick and easy recipe is not only rich in healthy nutrients but also completely customizable to suit your favorite veggies or spices. Serve it warm on its own or pair it with toast, avocado, or a side salad for a complete and satisfying meal. Keywords: vegan scrambled tofu, quick tofu recipe, healthy vegetable stir-fry, plant-based breakfast idea.
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Recipe Information
Ingredients
- 14 oz Extra firm tofu
- 1 tablespoon Olive oil
- 1 medium Red bell pepper
- 2 cups Spinach
- 0.5 medium Onion
- 2 cloves Garlic
- 1 tablespoon Soy sauce
- 0.5 teaspoon Turmeric
- 2 tablespoons Nutritional yeast
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Press the tofu for about 10 minutes to remove excess moisture. This can be done by wrapping it in a clean towel and placing a heavy object on top.
While the tofu is pressing, dice the red bell pepper and onion, and mince the garlic cloves.
Heat olive oil in a non-stick skillet over medium heat.
Add the diced onion and bell pepper to the skillet and sauté for 4-5 minutes until they are tender.
Add minced garlic and continue to sauté for another minute.
Crumble the pressed tofu into the skillet, breaking it up with a spatula or your hands.
Sprinkle the turmeric over the tofu. Stir well to combine, ensuring the turmeric is evenly distributed, giving the tofu a yellow hue.
Add soy sauce, nutritional yeast, salt, and black pepper to the tofu mixture, and stir to combine.
Increase the heat to medium-high. Cook for another 5-7 minutes, occasionally stirring, until the tofu is heated through and slightly browned.
Add spinach and stir until wilted, about 1-2 minutes.
Taste and adjust seasoning if necessary. Serve hot.
Nutrition Facts
Calories |
845 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.5 g | 63% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1299 mg | 56% | |
| Total Carbohydrate | 32.9 g | 12% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 10.5 g | ||
| Protein | 74.0 g | 148% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2789 mg | 215% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 1933 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
