When I first started looking into vegan recipes, ‘tofu scramble’ kept popping up. Every vegan blogger I came across had a recipe for it somewhere on their blog, but having never been a fan of eggs, particularly not scrambled, I didn’t take much notice.
I soon realised, however, that since it is hardly a good-looking dish (let’s be honest, it looks a bit of a mess), yet kept getting photographed and raved about, there must be something about which was worth trying. So when I accidentally bought silken tofu instead of the extra firm blocks I was used to, I found myself giving it a go – and I’m so glad I did!
The bare essentials for this dish are just silken tofu and spices. I find turmeric, cumin and paprika to work well for my taste-buds (and the turmeric gives it the yellow colour typical of scrambled eggs, along with a multitude of health benefits) but you can experiment with anything you’ve got on the spice rack. I like to throw in a ton of veggies too, because why not? You can use pretty much any veg you like, but my favourite for this are red onions, red pepper, mushrooms, cherry tomatoes, spinach and kale. I also usually add some beans too – beans are so good for you, and add another texture and flavour.
This recipe is super-nutritious. The tofu and beans are packed with protein, the spices have proven health-benefits, and adding all of the extra veggies is a great way to get a load of vitamins and minerals (check out the nutritional breakdown of the recipe below). Try it on toast in the morning, maybe with some veggie sausages, or I find it to be a great afternoon post-workout meal – and I top it with hot sauce for an extra kick!
- 1 red onion
- 1 red/orange/yellow pepper
- A handful of cherry tomatoes
- A handful of button mushrooms
- 1 cup kale
- 1 cup spinach
- 1 package silken tofu (firm) (349g or thereabouts)
- 1 can (400g) red kidney beans beans
- 2 tsps turmeric powder
- 2 tsps cumin
- 1 tsp paprika
- Pinch of black pepper
- Hot sauce (optional)
- Wash the vegetables and chop up the onion, pepper and mushrooms- they can be sliced or chopped finely, however you prefer.
- Saute the onion and pepper in a nonstick frying pan on a medium heat until just beginning to soften. If they are sticking to the pan or you don’t have a non-stick pan you can use a little oil if you wish.
- Add the mushrooms and let them soften slightly (<1min) and then add the tofu. Give it a stir – you may wish to use a fork to break it up a little so there aren’t any large chunks and it is a similar consistency to scrambled eggs. Add the beans (drained/rinsed).
- Stir it for a few minutes so it begins to cook evenly. Put the spices in a small bowl and add 1-2 tbsps water and mix until you have a paste. Add to the pan and stir well.
- Add the kale and cherry tomatoes and put the lid on the pan, turning the heat down slightly.
- Leave to cook for about 10 minutes, stirring occasionally – if it gets too dry just add a couple of tbsps of water. If your pan doesn’t have a lid just make sure you stir it, as the lid just helps it to cook more evenly.
- Add the spinach and cook for 2 mins more, or until the spinach has wilted.
- Serve on toast or on its own, and top with hot sauce if you like an extra kick.
Calories: Total = 691, 1 serving = 345
For the entire recipe:
- Carbs: 74.1g
- Protein: 55.9g
- Fat: 12.1g
- Vit A: 32512 IU (1414%)
- Vit C: 278.5 mg (371%)
- Vit D: 3.4 IU (1%)
- Vit E: 6.6 mg (44%)
- Vit K: 1542.7 ug (1714%)
- B1 (Thiamine): 0.8 mg (73%)
- B2 (Riboflavin): 0.71 mg (65%)
- B3 (Niacin): 6.7 mg (48%)
- B5 (Pantothenic Acid): 1.98 mg (40%)
- B6 (Pyridoxine): 1.29 mg (99%)
- Folate: 273.5 ug (68%)
- Iron: 20.5 mg (137%)
- Calcium: 558.1 mg (80%)
- Copper: 2.3 mg (137%)
- Magnesium: 337.8 mg (109%)
- Manganese: 4.2 mg (231%)
- Phosphorus: 886.6 mg (127%)
- Potasssium: 2909.5 mg (62%)
- Selenium: 13 ug (24%)
- Sodium: 888.2 mg (59%)
- Zinc: 6.3 mg (79%)