Vegan Tofu Veggie Scramble

This tasty Vegan Tofu Veggie Scramble is ideal for breakfast, lunch, or dinner. The original scrambled dish is made with eggs. This tofu scramble recipe is specially modified according to the vegan diet followers. This dish consists of fresh mushrooms, tofu, and spices. Mushrooms provide a lot of healthy nutrients like vitamins, while Tofu is a great supply of protein. Additionally, it is a low-calorie (192 kcal) with low-carb (7 grams) and dietary fiber (4 grams) dish. So let’s get started and prepare a tasty tofu veggie scramble.

EQUIPMENT:

• Tofu press
• Nonstick pan
• One bowl
• Cooking spoon
• Serving plate

INGREDIENTS:

• 16 to 19 ounces of regular or soft tofu
• Olive oil 2 tbsps
• Chopped garlic clove 1
• Diced yellow onion 1
• Turmeric powder 1/2 tsp
• Half a teaspoon of dry mustard
• Smoked paprika 1/4 tsp
• 1 1/2 cups of sliced mushrooms
• Ground cumin 1/4 tsp
• Half a cup of halved cherry tomatoes
• Black pepper 1/4 tsp
• 1/4 tsp of black salt, optional

INGREDIENT NOTES AND THEIR ALTERNATIVES:

Mushrooms:

• I used a mixture of edible mushrooms such as white button and Portobello mushrooms. You can add a variety of mushrooms of your choice.

Olive oil:

• It is used to simmer the tofu and other ingredients. Instead of it, you can add a couple of tablespoons of vegetable broth or water to make this dish oil-free.

Turmeric:

• Add half a teaspoon of turmeric for a yellow color. Be careful, as an excessive amount of turmeric powder can give the dish a bitter taste.

INSTRUCTIONS:

1. Squeeze the tofu block with the help of your hands or a tofu press to remove its moisture level.
2. Next, set the burner flame to moderate heat.
3. Fill a nonstick skillet with two heaping tablespoons of olive oil.
4. Warm it for 2 to 4 minutes.
5. Then, add the diced onions to this hot pan.
6. Simmer it for 4 to 6 minutes or until dull brown.
7. Now, add chopped garlic, smoked paprika, salt, dry mustard, cumin, black pepper, turmeric powder, and black salt.
8. Simmer it for 1 to 3 minutes until the spice flavors release.
9. After that, mix sliced tomatoes and mushrooms in the spice mixture.
10. Cook it for 6 to 9 minutes until the tomatoes and mushrooms are tender and thoroughly cooked.
11. Meanwhile, add the tofu block to a bowl.
12. Break it down into fine tiny pieces by using your hands.
13. Now, add granulated tofu with tomato and other spices paste.
14. Mix well with a spoon.
15. Simmer it for five to eight minutes until the tofu color turns into a light yellow color.
16. The tasty Tofu Veggie Scramble is ready.
17. Shift this dish to a small plate. Serve.

UNIQUE SERVING SUGGESTIONS:

• Serve the tasty scramble with toasted bread, Irish soda bread, vegan garlic bread, whole grain wraps, or pita bread.
• Enjoy it with granola, pancakes, sliced fruits, waffles, cinnamon sugar vegan donuts, or muffins.
• You can also use the tofu scramble mixture as a stuffing in a vegan quesadilla.

TIPS:

Measure the spices:

• Before cooking, measure the exact amount of spices to make a perfect scramble.

Varieties of veggies:

• Try this recipe with a variety of vegetables such as roasted pumpkin, leek, butternut squash, baby plum, canned or frozen peas, zucchini, broccoli, corn, or sweet potato.

Regular tofu:

• Instead of silken tofu, use regular tofu. You can also firm tofu, based on your preference.

Pan:

• Cook the tofu and other recipe ingredients in a nonstick pan to prevent them from burning.

Seasonings:

• Try a variety of flavors, including dried basil, cumin, coriander, smoked paprika, or black pepper.

STORAGE INFORMATION:

FRIDGE:

• Store the remaining tofu veggie scramble in a closed-lid vessel and refrigerate it for 4 to 5 days.

FREEZER:

• I don’t suggest freezing this dish due to the water content of the mushrooms and tomatoes, which can make the texture watery. However, you can freeze the components separately in different airtight boxes for 4 to 5 months.

REHEATING:

• You can reheat the dish (chilled) in a pan on the burner or in the microwave oven for 50 to 90 seconds.

FAQs:

How can I keep the scramble from drying too much?

• Add a little amount of water or vegetable broth to maintain the mixture’s moisture content. A splash of plant-based milk can also be added.

Which kind of tofu works best for this recipe?

• This dish works best with extra-firm tofu or regular tofu because it retains its shape and tastes great.

NUTRITIONAL INFORMATION/SERVING AMOUNT:

Per Serving Size one small plate
Total Quantity 4 servings
Total Calories 192 kcal
Carbohydrates 7 g
Dietary Fiber 4 g
Protein 12 g
Sugar 2 g
Total Fat 14 g
Potassium 371 mg
Sodium 234 mg