Vegan Tofu Scramble
A RECIPE FIT FOR ALL MEALS!
This Thursday we are revamping one of my favorite plant-based staple recipes! This vegan tofu scramble is inspired by the breakfast scrambles served at one of my favorite vegetarian spots in Denver. It’s the perfect veggie-loaded, egg-free option to enjoy for breakfast, or really any meal of the day. I’ve prepped this recipe over the weekend for lunches countless times, and since it’s suitable for any vegetable add-ins – the options are endless and it feels like a new recipe every time!
I’m always looking for ways to add more veggies and plant-based proteins into my day without adding in excessively processed items. When my husband and I agreed to opt for less meat in our home, we agreed to keep the “faux meat” out. Our personal diet goals include not only going more plant-based but keeping our foods whole and REAL as well. This is my professional philosophy as a registered dietitian, and I work hard to practice what I preach within our own home – plus it feels good to keep it real and load up on veggies!
The star of this dish is turmeric! Not only does it add a flavor profile that is just to die for, but it’s loaded with health benefits! Turmeric is a hot topic in nutrition right now and is making its way into recipes everywhere. I add it to plenty of typically plain foods for a little extra flavor and a big nutritional boost! Haven’t heard about the good this spice can do for you? Here’s just a couple of the benefits curcumin, the active compound in turmeric, can add to your life!
BENEFITS OF TURMERIC
Anti-inflammatory
Lowers risk for heart disease
Cancer protection
Aid in preventing neurodegenerative diseases like Alzheimer’s disease
Joint pain relief
Antidepressant (1)
I want to put together a post really detailing the nutritional magic of curcumin, but today let’s focus on this awesome recipe! This recipe is nutrition packed, gluten-free, vegan, and only has three ingredients! It’s quick and easy, and the perfect recipe to try out if you’re moving towards a plant-based diet!
KEEP SCROLLING FOR A QUICK AND EASY PLANT-BASED, PROTEIN-PACKED MEAL!
Vegan Tofu Scramble
Prep Time: 10 min
Cook Time: 15 min
Servings: 4
INGREDIENTS
SCRAMBLE
15 oz package firm tofu
2 tbsp. smooth peanut butter
1 tbsp. ground turmeric
OPTIONAL MIX-INS
1 small zucchini
1 c carrots
1 c button mushrooms
1 c broccoli
INSTRUCTIONS
In a medium mixing bowl, add the tofu, peanut butter, and turmeric.
Using a fork, mash the tofu and thoroughly mix the peanut butter and turmeric until one cohesive mixture. Set aside.
Heat a medium sauce sauce pan to a medium-high heat.
While heating, chop vegetables of choice (my favorite are included in the ingredients above) into bite-sized pieces then add to the pan.
Saute vegetables until soft, for about 5 minutes.
Add in the tofu mixture.
While cooking, the tofu mixture will brighten in color. Cook for another 5-7 minutes until cooked throughout.
Serve with carbohydrate source of choice; breakfast potatoes, brown rice, or quinoa are great options.
NUTRITION INFO (1 SERVING, TOFU SCRAMBLE ONLY)
Calories: 144, Fat: 8g, Carbohydrates: 5g, Fiber: 2g, Sugar: 1g, Added Sugar: 0g, Protein: 11g
ADD THE CARBS
Breakfast potatoes, sweet potatoes, or hash browns
Brown rice
Quinoa
On your favorite toast
SPICE IT UP
Add red pepper flakes while cooking
Top with hot sauce of choice
LOAD UP THE VEGGIES
Use a mix of any vegetables you like! The options are endless!
Try it out for brunch this weekend or for lunches next week! Let me know what veggies combos you create! This recipe is a blank slate to make the meal your own and keeps the creativity going – so get creative, and keep me posted!
xx,
mallory