Vegan Tofu Scramble

Vegan Tofu Scramble is a gluten free, dairy free, lacto ovo vegetarian, and vegan morn meal. This recipe serves 2. One portion of this dish contains approximately 17g of protein, 13g of fat, and a total of 288 calories. For $1.76 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. 37 people have made this recipe and would make it again. From preparation to the plate, this recipe takes around 15 minutes. This recipe from Feasting at Home requires olive oil, bragg's liquid aminos, turmeric, and mixed veggies. All things considered, we decided this recipe deserves a spoonacular score of 81%. This score is excellent. The Vegan Popeye Tofu Scramble, Vegan Tofu and Spinach Scramble, and Tofu Scramble are very similar to this recipe.

Servings: 2

Preparation duration: 5 minutes

Cooking duration: 10 minutes

 

Ingredients:

1 tablespoon olive oil

¼ of an onion, diced

2 garlic cloves ( rough chopped ) or use powder ( add with the turmeric)

2-3 cups chopped veggies – use “saute-able” veggies like – asparagus, snow peas, mushrooms, shredded cabbage, chard, kale, bell pepper, zucchini, carrots… you get the idea. Use what you have.

8 ounces tofu, blotted with paper towels, and either cut into cubes, or crumbled

salt and pepper to taste

¼-½ teaspoon turmeric – optional ( see notes)

very small 1 tablespoon soy sauce or Bragg's liquid amino acid

additional toppings- fresh herbs or scallions, sprouts, avocado, sriracha, seeds – sunflower, hemp, pumpkin seeds – all optional.

Equipment:

frying pan

spatula

bowl

Cooking instruction summary:

InstructionsHeat oil in a large skillet. Saute onion 2 minutes over medium high heat, then turn heat to medium add garlic and other veggies. Lightly salt. Saut until al dente, turning heat down if necessary and/or covering.Once veggies are just tender, make a well in the center of the pan and add the tofu, and saute it back at medium heat. If the tofu sticks instead of adding more oil- try letting it form a golden crust, before trying to flip it, and use a metal spatula. (When something browns in a pan, it will naturally detach from the pan.)Season tofu with salt, pepper and turmeric. When tofu is starting to have some crispy edges, fold it into the veggies, and taste. If it tastes bland, it most likely needs a little salt and I like to add a very tiny drizzle of Braggs liquid aminos or soy sauce. ( Use a light hand).Many people like to add nutritional yeast for a rich, cheesy flavor- so feel free to add teaspoon or two if so inclined.Divide among two bowls and add sliced avocado, sprouts, scallions or chopped herbs, and a few seeds. Top with sriarcha hot sauce if you like!

 

Step by step:


1. Heat oil in a large skillet.

2. Saute onion 2 minutes over medium high heat, then turn heat to medium add garlic and other veggies. Lightly salt. Saut until al dente, turning heat down if necessary and/or covering.Once veggies are just tender, make a well in the center of the pan and add the tofu, and saute it back at medium heat. If the tofu sticks instead of adding more oil- try letting it form a golden crust, before trying to flip it, and use a metal spatula. (When something browns in a pan, it will naturally detach from the pan.)Season tofu with salt, pepper and turmeric. When tofu is starting to have some crispy edges, fold it into the veggies, and taste. If it tastes bland, it most likely needs a little salt and I like to add a very tiny drizzle of Braggs liquid aminos or soy sauce. ( Use a light hand).Many people like to add nutritional yeast for a rich, cheesy flavor- so feel free to add teaspoon or two if so inclined.Divide among two bowls and add sliced avocado, sprouts, scallions or chopped herbs, and a few seeds. Top with sriarcha hot sauce if you like!


Nutrition Information:

Quickview
286k Calories
16g Protein
13g Total Fat
29g Carbs
55% Health Score
Limit These
Calories
286k
14%

Fat
13g
20%

  Saturated Fat
1g
12%

Carbohydrates
29g
10%

  Sugar
1g
2%

Cholesterol
0.97mg
0%

Sodium
321mg
14%

Get Enough Of These
Protein
16g
34%

Vitamin A
9311IU
186%

Fiber
8g
34%

Vitamin C
21mg
26%

Manganese
0.48mg
24%

Calcium
204mg
20%

Iron
3mg
18%

Vitamin K
16µg
16%

Vitamin B1
0.23mg
16%

Folate
59µg
15%

Potassium
439mg
13%

Phosphorus
121mg
12%

Magnesium
47mg
12%

Vitamin B3
2mg
12%

Vitamin B2
0.18mg
10%

Vitamin B6
0.2mg
10%

Copper
0.18mg
9%

Vitamin E
1mg
7%

Zinc
0.91mg
6%

Vitamin B5
0.34mg
3%

Selenium
1µg
1%

covered percent of daily need
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Related Videos:

What I Eat in a Day | VEGAN Tofu Scramble Recipe

 

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