Vegetable Tofu Scramble
User Reviews
5
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Prep Time
15 mins
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Cook Time
20 mins
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Total Time
35 mins
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Servings
4 1.5 cups each
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Calories
25968 kcal
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Course
Main Course, Breakfast, Brunch
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Cuisine
American
Vegetable Tofu Scramble
Description
Vegetable Tofu Scramble combines crumbled tofu with a colorful array of vegetables like mushrooms, onions, peppers, and spinach. The tofu provides a protein-rich base, crumbled and sautéed in oil with garlic powder and black pepper for seasoning. Nutritional yeast adds a mild, cheesy depth to the dish. The sautéing process softens the vegetables while keeping a pleasant bite, merging flavors and textures. Depending on preference, fresh vegetables can replace frozen ones by simply cooking until tender.
This scramble works well as a hearty morning meal or a light lunch, pairing easily with bread or tortillas. The accompanying salsa offers a zesty contrast to the mellow tofu and vegetable mix, boosting flavor complexity. Its versatility allows the scramble to be enjoyed plain or with additional sides.
Pressing moisture from tofu before cooking helps achieve a better texture by reducing excess water, especially if the tofu was previously frozen and thawed to improve its sponge-like quality. Squeezing water from thawed spinach prevents a watery scramble. These steps contribute to a well-textured dish that holds together nicely on the plate.
Ingredients
- 14 oz. firm tofu $1.99, or extra firm tofu
- 8 oz. mushrooms $1.29
- 2 Tbsp neutral cooking oil $0.08, generic cooking oil
- 1/2 tsp garlic powder $0.05
- 1/4 tsp black pepper $0.02, freshly cracked
- 1 cup onions $0.35, frozen
- 1 cup peppers $0.35, frozen
- 8 oz. spinach $0.93, frozen
- 2 Tbsp nutritional yeast $0.42
- 1/2 tsp salt $0.02
- 1/2 cup salsa $0.50
Instructions
- If you have the opportunity, fully freeze and then thaw the tofu in the days before making the recipe. While this isn't required, it does produce a better texture. When you're ready to make the recipe, remove the tofu from the package and press or squeeze the excess moisture out of the tofu. You can use a tofu press, or place the tofu on a plate, top it with a cutting board, then place something heavy, like a pot, and wait about 15 minutes while the moisture is pressed out. When tofu has been frozen, it's a bit more spongey, and I can squeeze or press most of it out just using my hands.
- While the tofu is pressing, clean and slice the mushrooms. Thaw the frozen spinach, then squeeze out the excess water (I just squeeze it in my fist).
- Add the cooking oil to a large skillet and place it over medium heat. When the skillet and oil are hot, tilt the skillet to coat the surface with oil. Crumble the tofu into the skillet, then sprinkle the garlic powder and pepper over top. Sauté the tofu for 2-3 minutes in the hot skillet. Don't worry if it starts to stick, the moisture from the vegetables will loosen it from the bottom of the skillet.
- Add the mushrooms and continue to sauté until the mushrooms have softened. Add the frozen bell peppers and onions and continue to sauté until they have heated through. Finally, add the thawed and squeezed spinach, and continue to sauté until heated through again.
- Finally, season the skillet with nutritional yeast and salt. Toss until everything is well coated in nutritional yeast. Give it a taste, and adjust the salt if needed.
- Serve the vegetable tofu scramble topped with a couple of spoonfuls of salsa, and enjoy!
Notes
- Press or squeeze excess water from tofu before cooking to improve texture, especially if previously frozen and thawed.
- Frozen vegetables can be substituted with fresh; cook fresh vegetables until tender before combining.
- Drain water from thawed spinach by squeezing to avoid watery scramble.
Nutrition Information
Show DetailsNutrition Facts
Serving: 41.5 cups each
Amount Per Serving
Calories 25968 kcal
% Daily Value*
| Serving | 1.5cups | |
| Calories | 259.68kcal | 13% |
| Carbohydrates | 11.68g | 4% |
| Protein | 23.38g | 47% |
| Fat | 16.3g | 25% |
| Sodium | 625.35mg | 26% |
| Fiber | 5.85g | 23% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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