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Garden Veggie Tofu Scramble
5 from 18 votes

Garden Veggie Tofu Scramble

This tofu scramble combines crumbled firm tofu with sautéed onion, bell pepper, jalapeño, and garlic, seasoned with turmeric, basil, Dijon mustard, salt, and pepper. The dish mimics scrambled eggs with a savory, colorful vegetable mix and a hint of spice.

Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 2 servings
Calories: 230 kcal
Course: Breakfast
Cuisine: Vegan

Ingredients

  • 14 oz tofu firm
  • 1 yellow onion small
  • ½ red bell pepper
  • ½ jalapeno pepper (1 TBSP chopped)
  • 2 cloves garlic
  • 1-2 tsp cooking oil avocado, olive, coconut, healthy
  • 1 TBSP green onion plus extra to garnish
  • 2-3 tsp Dijon mustard
  • ½ tsp Turmeric
  • ¼ tsp basil dried
  • ¼ tsp salt sea salt
  • ¼ tsp black pepper

Instructions

    Cup of Yum
  1. Drain and crumble your tofu. Set aside.
  2. Next chop those veggies! I like to finely dice my onion, bell pepper, and jalapeño, then mince the garlic with a garlic press. Chop green onion or snip with a pair of kitchen scissors. Set aside.
  3. Heat a pan or skillet to medium-high heat and sauté onion and peppers until tender, adding garlic towards to the end to prevent burning. Add tofu, green onion, dijon mustard, turmeric, basil, salt and pepper. Use a spatula to mix and crumble while you sauté and scramble everything together. Cook until tofu has soaked up all the delicious flavors and is piping hot.
  4. Serve it up hot and ready with all your favorite breakfast essentials!

Notes

  • Adding 1-2 tablespoons of nutritional yeast can provide a cheese-like flavor to the scramble.
  • Serve alongside sea salted tomatoes, oven roasted potatoes, and spicy red salsa or hot sauce for a complete breakfast.
  • The estimated nutrition facts were calculated using an online nutrition calculator and may vary.

Nutrition Information

Calories 230kcal (12%) Carbohydrates 13g (4%) Protein 19g (38%) Fat 11g (17%) Saturated Fat 1g (5%) Sodium 360mg (15%) Potassium 143mg (3%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 1000IU (20%) Vitamin C 47.7mg (53%) Calcium 266mg (27%) Iron 2.8mg (16%)

Nutrition Facts

Serving: 2 servings

Amount Per Serving

Calories 230

% Daily Value*

Calories 230kcal 12%
Carbohydrates 13g 4%
Protein 19g 38%
Fat 11g 17%
Saturated Fat 1g 5%
Sodium 360mg 15%
Potassium 143mg 3%
Fiber 3g 12%
Sugar 4g 8%
Vitamin A 1000IU 20%
Vitamin C 47.7mg 53%
Calcium 266mg 27%
Iron 2.8mg 16%

* Percent Daily Values are based on a 2,000 calorie diet.