I love making scrambled tofu because there are just so many ways you can go with it. You can give it an Indian flare, an Asian infusion, or a Mexican flavoring for example. I also LOVE having breakfast for dinner. So we have scrambled tofu about once a week and each time it’s slightly different.
Tofu in general is a staple in our house. Made from coagulated soymilk, tofu has very little taste or smell and so it takes on whatever flavors you pair with it. Tofu is a good source of protein – 100 calories of tofu contains 11 g protein. In comparison, 100 calories of ground beef provides 8.9 grams of protein, and 100 calories of cheese contains just 6.2 grams. Tofu is also low in calories . In addition, depending on how it was made tofu may have about 227mg of calcium in each 1/2 cup serving, which is about 22% of the Recommend Daily Allowance for calcium.
Here’s an interesting comparison of tofu to animal protein sources:
|Protein (g)||Calcium (mg)||Calories||Fat (g)
|1/2 cup Firm Tofu||10.1||204||94||1.5 – 5||0|
|4 oz Beef||26||20||331||15||113|
|1/2 cup diced Cheddar Cheese||16.44||300||265||21.87||69.24|
|1/2 cup 2% Milk||5.1||148||60||2.4||9|
The batch of scrambled tofu I made today is my current favorite.
- 2 tbsp olive oil (NOT extra virgin – that’s not for high heat cooking!)
- 1 cup diced onion
- 1 red or orange pepper, diced
- 1 tsp ground cumin
- 1 tsp chili powder
- 2 cloves garlic, diced or pressed
- 1 package firm tofu, drained and cut into four large slices and pressed between a couple of towels for about 15 minutes to remove excess moisture
- 1/2 tsp turmeric
- 1/2 cup fresh salsa – I used Santa Barbara brand, which is my favorite, but of course you could also make your own.
- 2-3 vegan sausage patties, chopped – I used Yves
- 1/4 cup nutritional yeast – I ♥ Red Star
- Freshly ground pepper
- Vegan cheese – Daiya cheddar if you can! (optional)
- Flour or corn tortillas (optional)
- Avocado (optional)
- Heat the oil in a large cast iron skillet over medium to high heat for about a minute or two. Add the chopped onions and saute until the onions are soft and turning light brown, about 8-10 minutes.
- Add the peppers, cumin, thyme, and garlic and saute for about 3-4 more minutes stirring frequently.
- Tear off large bite size chunks of tofu and add to the pan, along with the turmeric, salsa and sausage. Cook for about 8-10 minutes, using a metal spatula to turn over the tofu every few minutes. I learned from Isa to really get underneath the tofu when you turn it so that you get some of the yummy bits off the bottom of the pan. If the tofu begins to get dry you can either add in some more salsa or sprinkle with water.
- Add in the nutritional yeast, salt, and pepper and cook for about 5 more minutes, occasionally turning the tofu.
- In the last minute of cooking, add in the Daiya cheese and gently stir until it melts. Serve in a warmed up tortilla with chopped up avocado and extra salsa.