Tofu Scramble with Vegetables is a healthy, protein-packed breakfast or brunch dish that offers a plant-based alternative to traditional scrambled eggs. Silken or firm tofu is crumbled and sautéed with fresh vegetables and flavorful seasonings, resulting in a colorful, hearty, and satisfying dish. This versatile recipe is not only nutritious but also quick to prepare, making it perfect for busy mornings or a light lunch.

The combination of soft, crumbled tofu and sautéed vegetables creates a dish with a delightful texture, while seasonings like turmeric, garlic, and nutritional yeast add depth and a rich, savory flavor. This recipe is easy to customize according to your taste preferences and seasonal vegetable availability.

Why I Love This Recipe

I love this recipe because it is quick, nourishing, and versatile. It offers a delicious way to enjoy a plant-based meal without sacrificing flavor or texture.

The vegetables add color, freshness, and nutrients, while the tofu provides protein and a creamy texture. It’s a guilt-free, satisfying dish that can be enjoyed any time of day.

Why It’s a Must-Try Dish

This dish is a must-try because it transforms simple tofu into a flavorful, comforting, and versatile meal. Whether you are vegan, vegetarian, or just looking to incorporate more plant-based meals into your diet, this tofu scramble is satisfying and packed with nutrients.

It’s easy to make, customizable, and a great way to use up leftover vegetables.

Preparation and Cooking Time

Preparation Time: 10 minutes
Cooking Time: 10-12 minutes
Total Time: 20-22 minutes

Servings and Nutritional Info

Servings: 2-3
Calories per Serving: ~180 kcal
Course: Breakfast / Brunch
Cuisine: Vegan / Vegetarian / American

Ingredients

• 1 block (14 oz) firm or extra-firm tofu, drained and crumbled
• 1 tablespoon olive oil or vegan butter
• 1/2 medium onion, diced
• 1/2 bell pepper, diced
• 1 small zucchini, diced
• 1 cup spinach or kale, chopped
• 2 cloves garlic, minced
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon paprika
• 2 tablespoons nutritional yeast (optional for cheesy flavor)
• Salt and pepper to taste
• Optional toppings: chopped green onions, avocado, hot sauce, or vegan cheese

Cooking Directions

Step 1: Prepare Tofu
Drain tofu and pat dry with paper towels. Crumble it into small pieces using your hands or a fork.

Step 2: Sauté Vegetables
Heat olive oil in a skillet over medium heat. Add onion, bell pepper, and zucchini, and sauté for 3-4 minutes until tender. Add garlic and cook for another minute.

Step 3: Cook Tofu
Add crumbled tofu to the skillet and stir to combine with the vegetables. Sprinkle turmeric, paprika, salt, and pepper over the tofu. Stir well to evenly coat the tofu with spices.

Step 4: Add Greens and Seasoning
Add chopped spinach or kale and nutritional yeast. Cook for 2-3 minutes, stirring frequently, until the greens are wilted and the tofu is heated through. Adjust seasoning to taste.

Step 5: Serve
Serve warm, topped with optional garnishes like avocado slices, chopped green onions, hot sauce, or vegan cheese.

Step-by-Step Preparation Method

1. Drain tofu and crumble it into small pieces.
2. Dice onion, bell pepper, zucchini, and chop greens. Mince garlic.
3. Heat olive oil in a skillet and sauté onion, bell pepper, and zucchini for 3-4 minutes.
4. Add garlic and cook for another minute until fragrant.
5. Add crumbled tofu and spices (turmeric, paprika, salt, pepper). Stir to coat evenly.
6. Add greens and nutritional yeast; cook until greens are wilted and tofu is heated through.
7. Serve warm with optional toppings.

How to Serve

Serve Tofu Scramble with Vegetables as a breakfast or brunch dish. It pairs well with toast, roasted potatoes, or fresh fruit. You can also use it as a filling for breakfast burritos or wraps.

Recipe Tips

• Use firm or extra-firm tofu for best texture.
• Press tofu to remove excess water for a firmer scramble.
• Customize with your favorite vegetables like mushrooms, tomatoes, or asparagus.
• Adjust spices to your taste; smoked paprika adds a smoky flavor.
• Nutritional yeast adds a cheesy flavor but is optional.

Variations

• Mexican-style: add black beans, corn, and chopped cilantro, and serve with salsa.
• Mediterranean: add sun-dried tomatoes, olives, and fresh basil.
• Spicy: add chili powder, cayenne, or sriracha for a heat kick.
• Breakfast burrito: wrap the tofu scramble in a tortilla with avocado and hot sauce.

Freezing and Storage

• Store cooked tofu scramble in an airtight container in the refrigerator for up to 3 days.
• It can be frozen for up to 1 month; thaw in the refrigerator and reheat in a skillet over medium heat.

Special Equipment Needed

• Non-stick skillet or sauté pan
• Spatula or wooden spoon
• Knife and cutting board

FAQ

Q: Can I use silken tofu?
A: Silken tofu works but will result in a softer, creamier scramble rather than a firmer texture.

Q: Can I make this recipe oil-free?
A: Yes, use a non-stick pan and a small amount of water or vegetable broth for sautéing.

Q: Can I add other proteins?
A: Yes, add tempeh, vegan sausage, or chickpeas for extra protein.

Q: Is this recipe vegan?
A: Yes, it is completely plant-based.

Q: Can I make it ahead of time?
A: Yes, prepare the tofu scramble and store in the refrigerator for up to 3 days. Reheat in a skillet before serving.

Conclusion

Tofu Scramble with Vegetables is a nutritious, delicious, and versatile plant-based meal that is perfect for breakfast, brunch, or a light lunch. With its creamy texture, vibrant vegetables, and flavorful seasonings, it offers a satisfying alternative to traditional scrambled eggs. Quick to prepare, highly customizable, and packed with protein and nutrients, this recipe is a must-try for anyone seeking a healthy and flavorful plant-based dish.