Zucchini Tofu Scramble
Elevate your breakfast or brunch game with this Zucchini Tofu Scramble—an easy, protein-packed vegan recipe that's as satisfying as it is nutritious. Perfectly seasoned with aromatic turmeric, cumin, and paprika, this dish gets a refreshing boost from tender zucchini and a sprinkle of optional nutritional yeast for a savory, cheesy finish. Ready in just 25 minutes, this vibrant tofu scramble is a fantastic plant-based alternative to traditional scrambled eggs, offering a hearty texture and rich flavor profile. Garnished with fresh parsley, it's ideal for a quick, wholesome meal that's gluten-free, dairy-free, and bursting with bold spices. Whether served solo or paired with toast, avocado, or roasted potatoes, this recipe proves healthy eating can be irresistibly delicious!
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Recipe Information
Ingredients
- 1 medium Zucchini
- 14 ounces Firm tofu
- 1 tablespoon Olive oil
- 0.5 small Yellow onion
- 2 cloves Garlic
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin powder
- 0.25 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Nutritional yeast (optional)
- 1 tablespoon Fresh parsley (optional, for garnish)
Instructions
Press the tofu for 10-15 minutes to remove excess moisture. Use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top.
While the tofu is being pressed, dice the zucchini, finely chop the onion, and mince the garlic cloves.
Heat the olive oil in a large non-stick skillet over medium heat.
Add the chopped onion to the skillet and sauté for 2-3 minutes until it becomes translucent.
Stir in the minced garlic and sauté for another 30 seconds, being careful not to burn it.
Crumble the pressed tofu into bite-sized pieces directly into the skillet. Stir to combine with the onion and garlic.
Add the diced zucchini to the skillet and sauté for 3-5 minutes, until the zucchini is tender but still slightly crisp.
Sprinkle the turmeric, cumin, paprika, salt, and black pepper over the tofu and zucchini mixture. Stir well to evenly coat the ingredients with the spices.
Cook for an additional 3 minutes, allowing the flavors to meld and the tofu to take on a golden hue from the turmeric.
Optional: Sprinkle nutritional yeast over the scramble and stir it in for an extra touch of savory flavor.
Taste and adjust seasoning if necessary.
Remove from heat, transfer the zucchini tofu scramble to a plate, and garnish with freshly chopped parsley if desired.
Serve immediately and enjoy your hearty, plant-based meal!
Nutrition Facts
Calories |
391 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 530 mg | 23% | |
| Total Carbohydrate | 15.8 g | 6% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 4.4 g | ||
| Protein | 34.2 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1392 mg | 107% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 871 mg | 19% | |
*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.
