Scrambled tofu in a skillet is a creamy, plant-based, easy, and tasty dish (tofu is generally considered rubbery and tasteless). A vegan main course recommended by many expert chefs or nutritionists, such as Botanical Kitchen, Silvia Goggi, Vegolosi, Elefantveg… for its ease of preparation and completeness.
An excellent complete dish when served with zucchini, seasonal vegetables, or tomato sauce.
VEGAN recipe, also perfect for celiacs and lactose intolerant people.
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- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 5 Minutes
- Portions: 1Person
- Cooking methods: Stovetop
- Cuisine: Vegan
- Seasonality: All seasons
- Energy 141.50 (Kcal)
- Carbohydrates 5.80 (g) of which sugars 1.79 (g)
- Proteins 9.60 (g)
- Fat 10.09 (g) of which saturated 1.48 (g)of which unsaturated 4.24 (g)
- Fibers 1.38 (g)
- Sodium 420.97 (mg)
Indicative values for a portion of 140 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Scrambled Tofu
Optionally, you can sauté onion (or leek) before adding the tofu.
- 3.5 oz tofu (or 4.4 oz – natural and organic)
- 1 dash extra virgin olive oil (or seed oil for a neutral taste, or vegetable butter for a soft taste)
- 2.5 tbsp soy milk (or water, or better 3 tbsp of natural soy yogurt)
- 1 pinch fine salt
- Half teaspoon turmeric powder
- 1 pinch black pepper (or fenugreek powder)
- 1 teaspoon nutritional yeast
- 1 teaspoon mustard
Why add black pepper (or fenugreek) to turmeric?
Because these spices help increase the bioavailability of curcumin, the active ingredient in turmeric, making it easier for the body to absorb and utilize its beneficial properties.
Tools
- Skillet non-stick 8.5"
- Spatula wooden
What is scrambled tofu?
Scrambled tofu is a plant-based version of scrambled eggs: the tofu, crumbled and cooked in a skillet with spices and vegetables, becomes creamy and flavorful, perfect for a savory breakfast, brunch, or a light meal.
Scrambled Tofu
Drain the tofu and pat it dry with a kitchen towel. Squeeze it to help better absorb the seasoning, like a real sponge.
Crumble it with your hands or a fork: it should have a consistency similar to scrambled eggs.
In a non-stick skillet, heat the oil (or vegetable butter), add the crumbled tofu.
Prepare a sauce with turmeric, plant-based milk (or natural yogurt and some water), and, if desired, a little mustard.
Pour the seasoning over, salt and mix to distribute it evenly.
How long should it cook?
About 5 minutes on medium heat, or until it reaches the desired consistency.
Then, off the heat, add the black pepper (or fenugreek powder) and, if desired, season with nutritional yeast for a “cheesy” touch.
🌿 Mediterranean Variant:
Add chopped red onion and cherry tomatoes (fresh or dried) to the skillet, sautéing them for a few minutes before adding the tofu. Finish with fresh basil or oregano.🌶️ Spicy Variant:
Sauté a pinch of smoked paprika, some curry, and, if you like, a few drops of soy sauce together with the tofu. Perfectly accompanied with spinach or grilled zucchini or sautéed in the skillet.It is delicious on wholegrain toasted bread, with avocado or together with a slice of rustic bread and grilled vegetables. It is also great as a filling for a flatbread or inside a vegan burrito.
STORE the scrambled tofu
Store the scrambled tofu in an airtight container in the fridge for 2-3 days. Reheat it in a skillet with a dash of oil or a little plant-based milk before serving, to restore its softness.
It is better not to freeze scrambled tofu, as it loses texture; alternatively, you can freeze the block before cooking it.
FAQ (Frequently Asked Questions)
What type of tofu is best to use?
Firm or extra-firm tofu is ideal if you want tofu that retains its shape well and can be crumbled without becoming too soft, while soft or silken tofu makes the dish creamier and more delicate, but it breaks apart easily during cooking.
How do you properly season scrambled tofu?
The secret lies in the seasoning. Turmeric gives it the classic yellow color (like egg). You can also add sautéed onion, garlic, paprika, or soy sauce to make it richer.
