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.
Ingredients
- 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
Instructions
- 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
combine. - 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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Nutrition Information:
Yield:
2Serving Size:
1Amount 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.