You will master the egg-less scrambled eggs. There are two ways to make this recipe tofu-free or with tofu, we will be using tofu. The recipe will give you the texture and taste of a scrambled egg yet it is egg-free. Whether you are cutting back on the eggs, or you want a more authentic plant-based scrambled egg recipe, you have come to the right place.
Here you do not need to follow the recipe exactly. Feel free to change up the seasoning, either add more or tone it down. We like our meals well seasoned, if you follow through then you will have a solid meal!
Benefits of Scrambled Tofu:
- High Protein: Great meat alternative for vegetarians and vegans, offering about 8-10 grams of protein per 100 grams.
- Low Calorie: With only 70-80 calories per 100 grams, it’s suitable for weight management.
- Complete Protein: Contains all nine essential amino acids needed by the body.
- Rich in Iron and Calcium: Important for blood and bone health.
- Heart-Healthy Fats: Low in saturated fats, high in unsaturated fats like omega-3 and omega-6.
- Versatile: Can be used in various dishes, and absorbs flavors well.
- May Lower Cholesterol: Regular consumption may reduce LDL cholesterol levels.
- May Reduce Cancer Risk: Isoflavones in tofu could potentially lower the risk of certain cancers.
Try to incorporate tofu into your diet by choosing organic, non-GMO varieties and preparing it healthily through methods like grilling, baking, or steaming.
First, get your spices ready such as turmeric, paprika, rainbow pepper, red chili pepper flakes, oregano, and salt. (From top center clockwise)
Second, start chopping your favorite sweet pepper. We choose the mini variety of reds, oranges, and yellows.
Let’s start with the skillet, these onions will be caramelized!
Vegan Scrambled Tofu
Ingredients:
- 1 cup of crumbled tofu (extra firm)
- 1 tablespoon of avocado oil
- 1/2 cup of cherry tomatoes, halved
- 1/2 cup of mini Bell Pepper
- 1/2 cup of mini Bell Pepper
- 2 cloves of garlic, minced
- 1 small red onion, sliced round
- 1/4 teaspoon of dried oregano
- 1/4 teaspoon red Chilli Pepper Flakes
- 1/4 teaspoon turmeric
- 1/4 teaspoon Himalayan Salt
- 1/4 teaspoon rainbow pepper
Optional:
– 1/2 cup of Cucumber, diced
– 1/2 cup of Eggplant, fried or baked and diced
Instructions:
1. Begin with chopping all your veggies and setting aside your spices.
2. Heat avocado oil on a skillet or cast iron over medium heat. Add onion and let caramelize. Then add the minced garlic, and sauté red mini peppers. Stir occasionally until the veggies become fragrant and slightly golden.
3. Once the veggies slightly change color move them to the side of the pan. Add the tofu, crumbled onto the center of the pan, and add all the spices on top of the tofu. Cook for about 5 minutes constantly stirring to mix all the spices into the tofu well. You will know when it is done when it turns yellow.
4. Add the cherry tomatoes at the end, mix all that is in the pan together, and let them cook slightly. Then, cook for an additional 3-4 minutes, or until the tomatoes start to soften.
5. Sprinkle a little salt once ready to serve.
8. Remove the vegan scrambled eggs from the heat and serve hot (with a side of warm tortillas if you want).
Nutritional Facts (Per Serving):
- Calories: Approximately 180-200 kcal
- Protein: Around 10-12 grams
- Fat: About 12-15 grams (mainly from avocado oil and tofu)
- Carbohydrates: Roughly 10-12 grams
- Fiber: Around 3-4 grams
- Sodium: Varies depending on added salt, but generally moderate
- Iron: Approximately 10-15% of the Daily Value (DV), primarily from tofu
- Calcium: Around 15-20% of the DV, mainly from tofu (may vary based on tofu brand and fortification)
More Vegan Recipes
- Vegan Chocolate Chip Banana Bread
- 3-Ingredient Lavender Milk Tea
- Morir Soñando – Orange Creamsicle Mocktail
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