Welcome to our kitchen! Today, we’re going to show you how to make a delicious and easy tofu scramble. This vegan dish is perfect for breakfast, brunch, or any meal of the day. Let’s get started!
As a vegan, choosing tofu for breakfast offers numerous health benefits that align with a plant-based lifestyle. Tofu is an excellent source of plant-based protein, low in saturated fat, and completely free of cholesterol, making it heart-friendly. It’s rich in essential nutrients such as calcium, iron, and magnesium, and contains isoflavones that may reduce the risk of heart disease and alleviate menopausal symptoms. Additionally, tofu is low in calories, highly versatile in recipes, and perfect for those avoiding animal products and allergens like eggs.
On the other hand, while eggs provide high-quality protein and essential nutrients, they are not suitable for a vegan diet due to their animal origin. Eggs do offer benefits like vitamin B12, vitamin D, choline, and antioxidants that support brain and eye health, but they also contain cholesterol, which might be a concern for some individuals. For vegans, tofu provides a nutritious, cruelty-free alternative that fits perfectly into a healthy, balanced, and compassionate diet.
How to Make a Delicious and Easy Tofu Scramble
Equipment
- 1 tofu press
Ingredients
- 1 16 oz. tofu block extra firm
- 3 small sweet peppers mushrooms
- 4 white mushrooms diced
- 1/2 cups water
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/4 tsp turmeric
- 1 pack green free wraps
Instructions
- First, we need to prepare our tofu. Take your block of tofu and press it. If you're unsure how to press tofu, check out our video on the process. This will take about 15 minutes, so set a timer.
- While the tofu is pressing, let's move on to our veggies. Clean, pat dry, and dice the sweet peppers and mushrooms.
- Add the water, diced peppers, and mushrooms to a pan and cook on medium-high heat. Let them cook down; the mushrooms will release some liquid as well.
- Once the tofu is pressed, dry the outside of the block with a paper towel. Then, crumble the tofu into small, bite-sized pieces. It should resemble scrambled eggs.
- Next, add the garlic powder, onion powder, and turmeric to the crumbled tofu. Mix until the tofu is evenly coated with the spices.
- Add the seasoned tofu mix to the pan with the veggies. Cook for about 8 minutes, allowing any remaining water in the tofu to evaporate.
- Microwave the gluten-free wraps for 20 seconds. This step is very important as it prevents the wraps from breaking when you assemble them.
- Now, it's time to make the wraps. I like to add a pinch of salt and pepper, and occasionally some ketchup. Fill the wraps with the tofu scramble and fold them up.
Notes
Mmm, so good! This recipe is a staple in my household, and I make it every Saturday. This tofu scramble yields breakfast for 2-3 days, making it perfect for meal prep.