Vegetable Tofy Scrambler
Packed with vibrant veggies and plant-based protein, this Vegetable Tofu Scrambler is a quick and satisfying recipe perfect for breakfast, brunch, or even a light dinner. Crumbled firm tofu is transformed into a flavorful scramble with the help of turmeric, nutritional yeast, and a touch of soy sauce for a savory boost. Sautéed red bell peppers, zucchini, and baby spinach add a burst of color and nutrients, while fragrant garlic and green onions elevate the dish with fresh, aromatic notes. Ready in just 25 minutes, this vegan and gluten-free meal is as nutritious as it is delicious. Serve it alongside toast, avocado slices, or crispy roasted potatoes for a wholesome, customizable plate that’s sure to impress.
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Recipe Information
Ingredients
- 1 block (about 14 oz) Firm tofu
- 1 tablespoon Olive oil
- 2 cloves Garlic
- 1 medium Red bell pepper
- 1 small Zucchini
- 2 cups Baby spinach
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Nutritional yeast
- 1 tablespoon Soy sauce
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 stalks Green onions
Instructions
Drain the tofu and press it between clean kitchen towels or paper towels to remove excess water. Crumble it into small chunks using your hands or a fork and set aside.
Mince the garlic, dice the red bell pepper, and chop the zucchini into small cubes. Slice the green onions thinly and set them aside.
Heat the olive oil in a large non-stick skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
Add the diced red bell pepper and chopped zucchini to the skillet. Cook for 3-5 minutes, stirring occasionally, until the vegetables are slightly softened.
Push the vegetables to one side of the skillet and add the crumbled tofu to the other side. Sprinkle the turmeric powder, nutritional yeast, soy sauce, salt, and black pepper over the tofu. Stir well to evenly coat the tofu.
Mix the tofu with the vegetables and cook for another 5-7 minutes, stirring occasionally, until the tofu is warmed through and slightly golden.
Add the baby spinach to the skillet and cook for 1-2 minutes until wilted.
Remove the skillet from heat and sprinkle the sliced green onions over the scramble. Adjust seasoning if needed.
Serve the vegetable tofu scrambler warm on its own or with toast, avocado slices, or roasted potatoes.
Nutrition Facts
Calories |
629 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.7 g | 43% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2729 mg | 119% | |
| Total Carbohydrate | 39.8 g | 14% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 20.2 g | ||
| Protein | 54.6 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 734 mg | 56% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 1549 mg | 33% | |
*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.
