Scrambled Tofu Recipe

Looking for an easy Scrambled Tofu recipe? Learn how to make Scrambled Tofu using healthy ingredients.


Submitted by spotter77

Makes 4 servings



From Vegan With a Vengeance. For those with concerns about sodium, I should note here that the 1 t. salt can be reduced or omitted with no negative effects.

Recipe Ingredients for Scrambled Tofu

1 T. olive oil
1 medium yellow onion, chopped into 1/2" chunks
2 c. thinly sliced cremini mushrooms
2 garlic cloves, minced
1 lb. extra-firm tofu, drained
1/4 c. brewer's yeast
2 T. lemon juice (or juice of 1/2 lemon)
1 carrot, peeled
2 t. ground cumin
1 t. thyme
1 t. paprika
1/2 t. turmeric
1 t. salt

Recipe Directions for Scrambled Tofu

  1. Heat the oil in a skillet (cast-iron recommended) over med-high heat. Sauté the onions for 3 min. until softened; add the mushrooms, sauté for 5 min.; add the garlic, sauté for 2 min. Add the spice blend and mix it up for about 15 seconds. Add 1/4 c. water to deglaze the pan, scraping the bottom to get all the garlic and spices.

  2. Crumble in the tofu and mix it well. Don't crush the tofu, just kind of lift it and mix it around. You want it to remain chunky. Let cook for about 15 min., stirring occasionally and adding splashes of water if necessary to keep it from sticking too much. Lower the heat a bit if the tofu is sticking. Add the lemon juice and nutritional yeast (it's really nooch, not brewer's) and mix it up, again adding splashes of water if it sticks.

  3. Grate the carrot into the tofu mixture and fold. Serve with guacamole, salsa, potatoes, toast and tempeh bacon.

  4. Variations:

  5. Tofu Rancheros: Add 1 c. salsa @ end; cook an extra minute.

  6. If you're out of nutritional yeast, just don't add water while cooking--and don't blame me if you miss out on the umami.

Categories

Breakfast, Brunch, Vegetarian

Nutrition Facts
Serving Size 220.2g
Amount Per Serving
Calories
207
Calories from Fat
99
% Daily Value*
Total Fat
11.0g
17%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
613mg
26%
Potassium
696mg
20%
Total Carbohydrates
14.6g
5%
Dietary Fiber
4.6g
18%
Sugars
3.4g
Protein
17.6g
Vitamin A 57% Vitamin C 14%
Calcium 24% Iron 31%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in calcium
  • High in iron
  • High in manganese
  • High in magnesium
  • High in niacin
  • High in pantothenic acid
  • High in phosphorus
  • Very high in riboflavin
  • Very high in selenium
  • High in thiamin
  • Very high in vitamin A
  •   Bad points
  • High in sodium
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