Vegetable Tofy Scrambler Recipes
ULTRA-SATISFYING VEGGIE TOFU SCRAMBLE
When it comes to choosing tofu for this scramble, you have a couple options. We love extra firm silken tofu, but regular firm or extra firm tofu will work. Check in the notes section below the recipe for our tips. We keep the seasonings simple for this recipe, but if you want to turn this into a Southwestern-style scramble, add 1/2 teaspoon of chili powder and a 1/4 teaspoon of ground cumin to the spice mixture. You can also add some heat with hot sauce or crushed red pepper flakes.
Provided by Adam and Joanne Gallagher
Categories Breakfast
Time 15m
Yield Makes 4 (1/2 cup) servings
Number Of Ingredients 13
Steps:
- Heat olive oil in a non-stick skillet over medium heat. Add the onions and cook, stirring occasionally until they smell sweet and soften, about 3 minutes. Tumble in the tofu then use the back of a spoon to break it apart in the pan, making it look like scrambled eggs.
- Add salt, turmeric, garlic powder, and the mushroom powder to a small bowl then add a splash of water. Stir to make a slurry then stir into the tofu. Cook until any excess water released from the tofu evaporates, about 2 minutes.
- Slide the pan off of the heat then stir in spinach and the chopped tomatoes until the spinach is mostly wilted. Taste then season with more salt if needed as well as a few grinds of fresh black pepper. Scatter chopped fresh herbs on top then serve as-is or spoon on to an English muffin, toast or tortillas. Adding a few slices of avocado is a nice touch, too.
Nutrition Facts : ServingSize 1/2 cup, Calories 82, Protein 6 g, Carbohydrate 4 g, Fiber 1 g, Sugar 2 g, Fat 5 g, SaturatedFat 1 g, Cholesterol 0 mg
TOFU SCRAMBLE RECIPE BY TASTY
Here's what you need: tofu, bell pepper, onion, oil, salt, black pepper, onion powder, garlic powder, turmeric, lemon juice
Provided by Swasti Shukla
Categories Breakfast
Yield 4 servings
Number Of Ingredients 10
Steps:
- Drain tofu from container, wrap it in a paper towel, and place it on a plate. Rest another plate on top of the tofu and microwave for 3-5 minutes.
- Unwrap the tofu and cut into cubes.
- Place the tofu in a bowl and mash with a fork.
- Cut the top off a bell pepper and remove all the seeds and thinly slice.
- Chop the onion.
- Heat oil in a pan over medium heat. Add the onions and peppers, and cook until softened.
- Add in the tofu and cook on medium heat until most of the water has evaporated.
- Add the salt, pepper, onion powder, garlic powder, and cumin, and mix well, until all the seasonings are evenly distributed.
- Add the lemon juice to the tofu and mix until evenly combined.
- Remove the tofu from the heat and serve.
- Enjoy!
Nutrition Facts : Calories 141 calories, Carbohydrate 8 grams, Fat 8 grams, Fiber 2 grams, Protein 12 grams, Sugar 4 grams
VEGETABLE TOFY SCRAMBLER
Did you know that adding tofu to your diet will protect you against heart disease and some cancers? Tofu is high in protein and calcium, low in fat and sodium, and cholesterol-free. This is a great recipe with toast, beakled beans, and hashbrowns. (This recipe is from the cookbook "How It All Vegan".)
Provided by mielhollinger
Categories Breakfast
Time 30m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- In a large saucepan, add the onions and mushrooms to a splash of olive oil and saute on medium-high heat until the onions are translucent.
- Crumble tofu and add to saucepan.
- Add the curry and pepper.
- Saute 10-12 minutes until moisture has evaporated.
- Add salsa and green onions and scramble on high heat for 2-4 minutes.
- Note: you could also add any other veggies you have kicking around.
Nutrition Facts : Calories 21.8, Fat 0.3, SaturatedFat 0.1, Sodium 5.1, Carbohydrate 4.2, Fiber 1.3, Sugar 1.6, Protein 1.6
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- If you have the opportunity, fully freeze and then thaw the tofu in the days before making the recipe. While this isn't required, it does produce a better texture. When you're ready to make the recipe, remove the tofu from the package and press or squeeze the excess moisture out of the tofu. You can use a tofu press, or place the tofu on a plate, top it with a cutting board, then place something heavy, like a pot, and wait about 15 minutes while the moisture is pressed out. When tofu has been frozen, it's a bit more spongey, and I can squeeze or press most of it out just using my hands.
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