Tofu scramble with spinach and peppers
17 min · 27 g protein · 354 cals / serving
Soft, golden curds of tofu scrambled with onion, red pepper, spinach and cherry tomatoes, seasoned with nutritional yeast, turmeric and a pinch of cumin so it looks and eats like a proper plate of scrambled eggs. Served with a slice of whole-wheat toast for a hearty, quick breakfast.
Ingredients
- 1 1/2 tsp olive oil
- 1/2 onion, finely chopped
- 1 small red bell pepper, diced
- 1 block (14 oz) firm tofu, drained and patted dry
- 2 1/2 tbsp nutritional yeast
- 1/4 tsp turmeric
- a pinch ground cumin
- 1/4 tsp garlic powder
- 1/2 tsp salt, kala namak (black salt) if you have it
- a few grinds black pepper
- 2 tbsp unsweetened soy milk
- 2 large handfuls baby spinach
- 2/3 cup grape tomatoes, halved
To serve
- 1 tbsp fresh chives, snipped
- 2 slices whole wheat bread, a vegan loaf, toasted
Steps
- Heat the oil in a large nonstick skillet over medium heat. Cook the onion and red pepper for 4–5 minutes, until soft.
- Crumble the tofu into the pan with your fingers into pieces the size of scrambled egg curds, some bigger, some smaller. Sprinkle over the nutritional yeast, turmeric, cumin, garlic powder, salt and pepper, add the soy milk and stir gently for 3–4 minutes, until the tofu is hot, evenly yellow and the liquid has been absorbed.
- Add the spinach and tomatoes and stir for 1–2 minutes, just until the spinach wilts.
- Taste for salt, scatter over the chives and serve with the toast.
Good to know
What is kala namak?
Indian black salt. Its natural sulfur note smells and tastes remarkably like egg yolk, and a pinch in place of regular salt is the trick that makes tofu scramble taste eggy. You find it in Indian grocery stores and online.
Firm or silken tofu?
Firm tofu gives fluffy curds like scrambled eggs. Silken tofu makes a softer, creamier scramble more like French-style eggs, at about the same score; cook it a little longer to drive off the extra water.
Add-ins?
Mushrooms, leftover roast potatoes, black beans or salsa all work. Stir them in with the spinach so they heat through.
Per
- Calories
- 92
- Protein
- (31%)
- 7 g
- Fat
- (36%)
- 4 g
- Carbohydrates
- (33%)
- 9 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 210 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 707 kcal goes into the pot and 900 g of ingredients comes out as about 770 g of food: 92 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.