Plant Based Nutrition

Tofu Scramble

This is one of my favourite go-to recipes for lunch.  Before I went vegan, I used to eat scrambled chickens’ eggs on toast and afterwards was pleased to learn that tofu could also be scrambled!  Soy products such as tofu are so versatile and nutritious – a great source of protein, key nutrients and they also come with a host of health protective benefits against certain cancers (i.e. prostate cancer), as well as potentially boosting hearth health and helping to alleviate menopause symptoms.

*This recipe serves 1-2 people (depending on how hungry you are!). 
Tofu Scramble
Ingredients
  • 200g of tofu (I use “Cauldron organic tofu” which is calcium-set)
  • ½ a teaspoon of turmeric
  • ½ a teaspoon of garlic powder
  • ½ a teaspoon of onion powder
  • ½ a teaspoon of black salt (offers a similar flavour to eggs)
  • ½ a teaspoon of chili flakes
  • ½ a teaspoon of black pepper
  • 1 teaspoon of majoram (or mixed herbs will do)
  • 2-4 slices of whole-wheat bread
  • 2 teaspoons of vegan butter (optional)
  • Cup of kale
  • Cup of frozen peas
  • Drizzle of Sriracha sauce (optional)
  Method
  • In a bowl, mash up the tofu with your hands or a fork (I prefer to use my hands) and mix in the turmeric, onion powder, garlic powder, black salt, pepper, chili flakes and majoram.
  • Pop the slices of bread in the toaster.
  • Heat up your frying pan to a medium heat and add a dash of water (substitute for oil – if you are going to use oil, I would suggest no more than a ½ a tablespoon and to use a higher smoke point oil such as avocado or rapeseed oil).
  • Add in your kale and frozen peas and cook for a couple of minutes.
  • Toss in your tofu mix and stir together – cook for a few minutes.
  • Spread your vegan butter over your slices of toast and top with tofu scramble.
  • For a final touch, drizzle Sriacha sauce over the scramble (depending on how spicy you like it)…and voila! Bon appétit!  Final note: Diced bell pepper also works well in this mixture. Your tofu scramble could also make up a larger brunch meal by adding in cooked tomatoes, mushrooms and vegan sausages.
Tofu Scramble
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