This is the best tofu scramble recipe; it’s easy, is hassle-free, is delicious, is versatile, and is fast!
Giving our morning scrambled eggs, and white scrambles were amongst the hardest things to do during our transition to a plant-based lifestyle.
We enjoy working out very much, and we stuck to our scrambled eggs breakfast for a lot of time after we left meat behind.
We decided to try different tofu scramble recipes and we stumbled towards different versions. We felt that the texture was there but we still lacked some flavor.
Don’t get me wrong. I am not saying this tastes like eggs; I am saying that we lacked the protein and deliciousness coming from an egg scramble without sacrificing flavor.
We tried different thing, mixed and matched and have stuck to this recipe for more than three years now.
It is delicious, and it is very versatile. We use whatever combination of vegetables that we would typically use on eggs, on a base of tofu, nutritional yeast, mild mustard, and turmeric.
It is oil-free, cholesterol-free, and full of anti-inflammatory properties, brought to you by turmeric as a bonus.
Your Tofu Scramble Ingredients
Benefits of Turmeric
Turmeric has been used in Ayurvedic medicine for thousands of years to treat conditions such as joint pain, fatigue, and digestive issues, amongst other conditions.
Modern research also suggests that turmeric is a potent antioxidant, heart disease-fighting, and anti-cancer effects.
Note or Curcumin’s Absorption and Black Pepper
Is essential to add a bit of black pepper whenever consuming curcumin in order to boost its absorption. Both, black and white pepper contain piperine which is the active component that fulfills this role.
Most studies relate specifically black pepper to the consumption of curcumin. White pepper contains as much peperine as black pepper, suggesting it may also enhance curcumin’s absorption, I was not able to find a study that directly links the two, so I would stick to black pepper.
Red Pepper comes from a different plant and contains minimal amounts of piperine.
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If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld on Instagram. Cheers!
Best Tofu Scramble Recipe
Equipment
- Skillet
Ingredients
- 6 ounces extra-firm tofu organic
- 3 tablespoons nutritional yeast
- 2 tablespoons mustard mild or dijon
- 1 teaspoon turmeric
- 1 cup spinach
- 1 onion small onion, finely chopped
- 4 cherry tomatoes halved
- 1/4 teaspoon salt to taste
- 1/4 teaspoon pepper to taste
Optional(recommended):
- 1 teaspoon thyme (dry, or 1 sprig fresh)
- 1 cup mushrooms cremini or portobello, halved
- ½ red bell pepper diced
Instructions
- Halve the cherry tomatoes and mushrooms. Chop the onion and any additional veggies you chose to add.
- Crumble the tofu with your hands.
- Stir fry everything on high heat for 5 minutes, adding the tomatoes only when almost ready.
- Salt and pepper to taste. Serve hot.
Notes
Nutrition
Definitely going to try this out 👍
Super! Let us know how it goes! We love having it for weekend brunches! So is very timely!
Hola! cualquier pimienta potencia las propiedades de la cúrcuma, o tiene que ser la negra?
Hola Maia. Generalmente se usa pimienta negra, pero el ingrediente activo que promueve la absorción de la cúrcuma es la piperina, que también se encuentra en la pimienta blanca. No así la pimienta roja, ya que es una planta diferente. Así que, en teoría tanto la pimienta blanca como negra, facilitarán la óptima absorción de las propiedades de la cúrcuma, sin embargo todos los estudios que pude encontrar en la relación a este tema, hablan específicamente sobre la pimienta negra, así que esta sería mi elección!