When time is of the essence and the lunch or dinner hour rolls around, quick, tasty, and relatively health sustenance is a necessity, for which everyone has their go-to recipes. For me, and many vegans, that recipe is for the classic tofu scramble. While I hardly feel like the world really needs yet another recipe for this tried and true staple, since I’ve had the opportunity (and lack of time to cook much else) to hone and perfect my own method lately, I figured it couldn’t hurt to share.
I tend to favor scrambles heavy on the veggies, and fairly light on extra spices- Especially turmeric. While you’re welcome to add a pinch for color if you’d like, I find that it can overpower and ruin the best scrambles, so I omit it entirely. Never let a scramble recipe hold you back, as they’re infinitely adaptable in terms of veggie swap-outs and additions. Think of it more as a guideline than a rule!
Veggie Tofu Scramble
For a hearty, healthy, veggie-ful scramble that's ready in a flash, this is my go-to formula.
- 1 Tablespoon Olive Oil
- 1/2 Small White Onion, Diced
- 1 Clove Garlic, Minced
- 1 Carrot, Peeled and Finely Diced
- 1 Small Zucchini, Diced
- 3 Button Mushrooms, Finely Diced
- 1/2 Pound Super-Firm or Extra Firm Tofu, Cubed
- 3 Tablespoons Nutritional Yeast
- 1 Tablespoon Braggs Liquid Aminos
- 1 Tablespoon Soy Sauce
- 1 Teaspoon Dried Parsley
- 1/2 Teaspoon Salt
- 2 Cups Fresh Baby Spinach, Packed
- In a medium saute pan set over moderate heat, pour in the oil and
tilt the pan around so that the bottom is evenly coated. Add in the
onions and garlic, and cook for 4 or 5 minutes, stirring occasionally
until the onions are somewhat translucent. Next, add the carrot,
zucchini, and mushrooms, and saute for another 5 minutes, allowing the
veggies to soften and the flavors mingle.
- Meanwhile, open and drain the excess liquid from the tofu. Toss the
cubes into the pan, and use your spatula to press it against the sides
of the pan and break it up into rough, small pieces, approximating the
texture of scrambled eggs. Sprinkle the nutritional yeast on top,
followed by the liquid aminos, soy sauce, parsley, and salt, and mix well to
- Allow the tofu to cook for another 8 or so to remove more of the
water and heat the tofu through. Finally, add in the spinach, and cook
for just one more minute to let to wilt down a bit. Remove from heat
and serve immediately.
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Amount Per Serving: Calories: 342Total Fat: 20gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 0mgSodium: 1464mgCarbohydrates: 17gFiber: 8gSugar: 5gProtein: 32g
All nutritional information presented within this site are intended for informational purposes only. I am not a certified nutritionist and any nutritional information on BitterSweetBlog.com should only be used as a general guideline. This information is provided as a courtesy and there is no guarantee that the information will be completely accurate. Even though I try to provide accurate nutritional information to the best of my ability, these figures should still be considered estimations.
31 thoughts on “Scrambling for a Quick Meal”
I <3 tofu scramble! I don't eat it nearly enough. Can't wait to try this version!
Scrambled tofu is the best! It is a great go to meal for vegans.
What a gorgeous picture! What kind of camera do you use? My belly started to rumble by even looking at that!
There can never be too many recipes for tofu scramble!
This is comfort food. I love that you added so much green. Looks really good!
Love all those veggies, that is how I like my scrambles – lots and lots of veggies, enough tofu to hold it all together. But I love spices, the more the better. To me, turmeric barely has a flavor, so I add tons, in fact my scrambles have been known to look positively neon. Thanks for another great recipe, and for sharing that lovely photo.
nothing quicker/more nourishing than a tofu scramble!
is that margerine on your toast? hehe :)
YUM! I love tofu scramble, now I want some for lunch =D
You definitely make it completely opposite from me but this version sounds really good! I like that you add carrots and zucchini and other hearty veggies for a dinner version.
i’ve never made a tofu scramble! i didn’t realize you should use firm tofu, i always figured the soft stuff would be more scramble-y. good to know!
I always put braggs in my scramble. It really enhances it. Beautiful photographs as always Hannah.
Cant believe I still havent tried making tofu scramble! hu.
I guess im just a little worried that it might taste too tofuy. I cant stand the taste of chunky tofu cooked (in say a noodle dish), but maybe because theres so many other ingredients in this it would kind of hide the overall tofu taste?
What a beautiful light version of the scramble! I’m always pretty heavy on the nooch and spices, so this one might be a good alternative!
This looks wonderful! Easy and healthy. Definitely want to try this.
I’m a total omnivore but nonetheless a tofu scramble is one of my favorite foods! I don’t consider it a substitute for anything, just a wunnerful flavor all its own!
Looks delicious! I love tofu anything, but haven’t tried it this way before.
I’ve been veg for 10 years now and I have never eaten tofu scramble! Can you believe it? It seems so simple, I don’t know why I haven’t tried it. This recipe sounds delicious. I don’t think I’d like a whole lot of spice either. Simple is sometimes the best.
I love a good tofu scramble, I haven’t made one in ages!!
i dont’ make fu’ scrambles too often, but if do, i always use black salt. i’m addicted to that stuff. i also like the heavy-veggie scrambles. i can picture yours smoothered with salsa or hot sauce – yum!
I couldn’t live w/o tofu scrambles! I’m not too fussy on turmeric, either, simply because it doesn’t always go with the flavor of the particular scramble. But it does impart a great yellow color!
Yum, I love a good tofu scramble, especially when it’s full of veggies!
Cool, I think its time for me to try this, since I find eggs really hurt my stomach these days, I’ve always been intrigued but figured I like eggs more. Thanks for the recipe!
the ingredients used already tell me this is n awesome deli
This tofu scramble looks absolutely amazing! I’ve always wanted to make it for the longest time and I’m so lucky to find your wonderful recipe. Thanks for sharing, Hannah! I love your veggie version with spinach, sounds so delicious!
I am learning to cook with tofu & this is a must try, I say!
MMMMM,…the breakfast or lunch looks tasty! Yum!
They may revoke my vegan card for saying this, but I am not a huge scramble fan. I don’t like the texture, and mine are almost always soggy. I have been known to eat black beans for breakfast, though!
I love a good tofu scramble & this sounds delish!
yum. yum, will do this receipe on the weekend. and comeback with the result. :)
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