Southwest Tofu Scramble
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
30 mins
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Servings
5 (1-cup servings)
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Calories
179 kcal
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Course
Breakfast
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Cuisine
Vegan, gluten-free
Southwest Tofu Scramble
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A protein-rich vegan scramble that features tofu, black beans, veggies, cilantro, and zesty flavors. Great for a hearty breakfast, dinner, meal prep, or burritos!
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Ingredients
- 1 small yellow onion
- 1 orange bell pepper
- 3 cloves garlic
- 1 Jalapeno pepper
- 1 Tbsp. taco seasoning
- 3 roma tomatoes
- 14 oz. firm tofu (or extra-firm)
- 15 oz. can black beans
- 1/4 cup nutritional yeast
- 1/2 cup fresh cilantro
Toppings (optional):
- Avocado, guacamole, salsa, pico de gallo, hot sauce, etc.
Instructions
- Dice onion and bell pepper. Mince garlic and jalapeño, seeds and ribs removed.
- In a large skillet over medium-high heat, sauté onion and bell pepper for 7-8 minutes. (I use 3 Tbsp. water/veggie broth for no-oil sauté method, adding more as needed.)
- Meanwhile, dice tomatoes and crumble tofu into bite-sized pieces.*
- When onion is translucent, add garlic, jalapeño, and taco seasoning. Stir and cook 1 minute.
- Reduce heat to medium. Add tomato and crumbled tofu. Stir and cook uncovered for 10 minutes, stirring occasionally.
- Meanwhile, roughly chop the cilantro, large stems removed.
- After 10 minutes, add the nutritional yeast, black beans (rinsed and drained), and cilantro. Stir and cook for 3-4 minutes or until beans are heated through.
- Salt and pepper to taste if needed. Serve with any desired toppings such as avocado, guacamole, salsa, etc.
Notes
- *Tofu: I don't press it first for this recipe since most of the excess liquid cooks off. But if you prefer to press yours, feel free to do so!
- Make it spicy: Add more jalapeño, cayenne pepper, chipotle, or top with your favorite hot sauce.
- Yield: Recipe makes about 5 heaping cups.
- Estimated nutritional content: This is calculated for the scramble only, without any of the optional toppings.
- Originally posted June 2014. Updated October 2024.
Nutrition Information
Show Details
Calories
179kcal
(9%)
Carbohydrates
23g
(8%)
Protein
14g
(28%)
Fat
4g
(6%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
2g
Monounsaturated Fat
1g
Potassium
499mg
(14%)
Fiber
9g
(36%)
Sugar
3g
(6%)
Vitamin A
1244IU
(25%)
Vitamin C
44mg
(49%)
Calcium
144mg
(14%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 5(1-cup servings)
Amount Per Serving
Calories 179 kcal
% Daily Value*
| Calories | 179kcal | 9% |
| Carbohydrates | 23g | 8% |
| Protein | 14g | 28% |
| Fat | 4g | 6% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 499mg | 11% |
| Fiber | 9g | 36% |
| Sugar | 3g | 6% |
| Vitamin A | 1244IU | 25% |
| Vitamin C | 44mg | 49% |
| Calcium | 144mg | 14% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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