Eggless Veggie Tofu Scramble
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Eggless Veggie Tofu Scramble
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This is my eggless scramble recipe using black salt that's never failed. Ingredients can be prepped ahead; just scramble and serve for a quick vegan breakfast.
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Ingredients
- 1 tbsp cooking oil (12g)
- ½ pack extra-firm tofu (175g to 225g)
- ½ tsp kala namak (black salt) (*optional)
- ¼ tsp Turmeric (*optional)
- 1 tbsp nutritional yeast (*optional)
- ¼ red onion (50g)
- ¼ bell pepper or Anaheim pepper (or even jalapeno if you like spicy) (40g)
- 1 pack mushrooms (150g)
- 3 cloves minced garlic (10g)
- 1 ½ cup baby spinach (40g)
- salt and black pepper (to taste)
Instructions
- Wash and prep veggies: dice the onion and pepper, mince the garlic, and roughly chop the tomatoes and mushrooms.
- Heat up a large cast iron skillet on medium heat. Pat dry the tofu.
- Once skillet is hot enough (after ~5 minutes, or, if you have a laser thermometer, when the cast iron reaches 400 F), add oil and crumble in the tofu. If the tofu is still wet it will splatter a bit, so be careful!
- Pan-fry the tofu, moving them around every thirty seconds or so with a spatula or wooden spoon and breaking up the larger chunks. Don't stir too often because you want each piece to develop a nice seared crust.
- When the tofu pieces are looking nice and golden brown, add the onion and pepper.
- After a minute, add the tomatoes. Another minute, add the mushrooms... and finally the garlic.
- Turn off the heat and stir in the spinach. The spinach only takes a minute or two to wilt, after which the tofu scramble is ready to eat!
Nutrition Information
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Calories
360kcal
(18%)
Carbohydrates
25g
(8%)
Protein
28g
(56%)
Fat
19g
(29%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
7g
Monounsaturated Fat
10g
Trans Fat
0.1g
Sodium
215mg
(9%)
Potassium
1606mg
(46%)
Fiber
7g
(28%)
Sugar
10g
(20%)
Vitamin A
5566IU
(111%)
Vitamin C
75mg
(83%)
Calcium
140mg
(14%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 1big plateful
Amount Per Serving
Calories 360 kcal
% Daily Value*
| Calories | 360kcal | 18% |
| Carbohydrates | 25g | 8% |
| Protein | 28g | 56% |
| Fat | 19g | 29% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 0.1g | 5% |
| Sodium | 215mg | 9% |
| Potassium | 1606mg | 34% |
| Fiber | 7g | 28% |
| Sugar | 10g | 20% |
| Vitamin A | 5566IU | 111% |
| Vitamin C | 75mg | 83% |
| Calcium | 140mg | 14% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
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