The Best Veggie Tofu Scramble is heavy on nutrient-rich veggies while still filling, protein-packed, and plate-cleaning delicious. This vegan tofu scramble is gluten-free, nut-free, and oil-free.
When someone asks me for a vegan scrambled eggs recipe, this is what I give them. Contrary to outdated media hype, soy is a healthy source of plant based protein. However, the stars of this show are broccoli and mushrooms.
Why?
Because of their immune system boosting benefits, and wonderful chewy (mushrooms) and crunchy (broccoli) bite.
Put your propeller hat on before reading on. . .
You see, mushrooms contain beta-glucans, a substance shown to boost IgA levels, a secretory antibody of the mucosal surfaces in our bodies. While broccoli contains sulforaphane, a compound shown to increase natural killer (NK) cells, best known for killing virally infected cells, as well as stopping free radicals. The other veggies, tofu, and ingredients play a solid supporting role.
Perhaps one difference with this recipe compared with others you may find online is inclusion of the whole broccoli! Specifically, this recipe includes the floret, stem and leaves. Each part of the broccoli offers varying vitamins, minerals, amino acids and phytochemicals.
The Best Veggie Tofu Scramble has 12 key ingredients:
- Broccoli
- Mushrooms
- Tofu (extra firm, NOT silken)
- Bell pepper
- Onion
- Garlic
- Ground cumin
- Dried thyme
- Ground turmeric
- Reduced sodium tamari soy sauce
- Nutritional yeast
- Fresh herbs (parsley, cilantro or dill)
How to make tofu scramble
Remove excess water from the tofu
This recipe starts by draining and removing excess water from the extra firm tofu. Typically, I wrap the tofu in a paper towel and then clean dish cloth and press on all sides to draw out the excess water. The tofu doesn't have to be bone dry, you just want to remove the excess water as it helps with the cooking process later.
Prepare the veggies
To create the seasoning sauce, combine ground cumin, dried thyme, ground turmeric, crushed red pepper (optional), reduced sodium tamari soy sauce and water in a small bowl. Stir well to combine. Set aside.
Preheat a large non-stick skillet over medium heat. Dry sauté chopped onion for 4 to 5 minutes. Add sliced mushrooms and continue to cook for another 4 to 5 minutes. If you're not using a non-stick skillet, cover the skillet with a lid for the last 2 to 3 minutes to help release some of the water in the mushrooms. This helps to keep veggies from sticking to the pan. Onions should be caramelized and mushrooms cooked.
Put it all together
Add tofu to the skillet with veggies. Using a firm spatula, break down the tofu into chunks and stir into onion and mushroom mixture. Allow tofu to cook uncovered for about 4 to 5 minutes without stirring. This will allow some of the tofu to form little tasty brown bits. After that time, use a stiff spatula to scrape the goodness from the pan and stir to combine.
Add the seasoning sauce to the tofu, onion and mushroom mixture. Stir to combine.
Then stir in the chopped bell pepper, minced garlic, and nutritional yeast.
Finally, add chopped broccoli, then cover and cook for about 3 to 5 minutes until broccoli is bright green and slightly tender, but not overcooked.
Top with or mix in fresh chopped herbs (parsley, cilantro, or dill) and enjoy.
Optional toppings
Finally, The Best Veggie Tofu Scramble is yummy on its own, but additional toppings can also be nice. Some optional toppings include: Super Easy Salsa, Vegan Cheese Sauce, Ultimate Cashew Cream, broccoli sprouts, pumpkin seeds or sliced avocado. Leftover crumbled Oven-Baked Tortilla Chips would be yummy too.
Leftovers store well in the refrigerator for up to four days. You can also portion out into individual meal prep containers and freeze for up to four months. Be sure to keep optional toppings separate.
We hope you love this veggie tofu scramble as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
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The Best Veggie Tofu Scramble
- Total Time: 50 minutes
- Yield: 2 1x
- Diet: Vegan
Description
The Best Veggie Tofu Scramble is heavy on nutrient-rich veggies while still filling, protein-packed, and plate-cleaning delicious. This vegan tofu scramble is gluten-free, nut-free and oil-free. #tofuscramble #healthyveganrecipes #danielfastrecipes #oilfree #nutfree #glutenfree
Ingredients
- 14 oz. extra firm tofu (15.5 oz package works too, just make sure it’s NOT silken tofu)
- ½ onion, chopped
- 2 cups sliced mushrooms
- 2 tsp ground cumin
- 1 tsp dried thyme
- ½ tsp turmeric
- ¼ tsp crushed red pepper for heat (optional)
- 1 Tbsp reduced sodium tamari soy sauce (for gluten free)
- 1 Tbsp water
- 1 bell pepper, chopped (I used red, but green, orange, and yellow works too!)
- 4 garlic cloves, minced
- 3 Tbsp nutritional yeast
- 3 cups broccoli, chopped (including stems and leaves!)
- 2 Tbsp fresh chopped herbs (parsley, cilantro or dill)
- Salt and pepper to taste
Optional Toppings
- Vegan Cheese Sauce
- Sliced avocado
- Pumpkin seeds
- Fresh broccoli sprouts
- Ultimate Cashew Cream
- Super Easy Salsa
Instructions
This recipe starts by draining and removing excess water from the extra firm tofu. Typically, I wrap the tofu in a paper towel and then clean dish cloth and press on all sides to draw out the excess water. The tofu doesn't have to be bone dry, you just want to remove the excess water as it helps with the cooking process later.
To create the seasoning sauce, combine ground cumin, dried thyme, ground turmeric, crushed red pepper (optional), reduced sodium tamari soy sauce and water in a small bowl. Stir well to combine. Set aside.
Preheat a large non-stick skillet over medium heat. Dry sauté chopped onion for 4 to 5 minutes. Add sliced mushrooms and continue to cook for another 4 to 5 minutes. If you're not using a non-stick skillet, cover the skillet with a lid for the last 2 to 3 minutes to help release some of the water in the mushrooms. This helps to keep veggies from sticking to the pan. Onions should be caramelized and mushrooms cooked.
Add tofu to the skillet with veggies. Using a firm spatula, break down the tofu into chunks and stir into onion and mushroom mixture. Allow tofu to cook uncovered for about 4 to 5 minutes without stirring. This will allow some of the tofu to form little tasty brown bits. After that time, use a stiff spatula to scrape the goodness from the pan and stir to combine.
Add the seasoning sauce to the tofu, onion and mushroom mixture. Stir to combine.
Then stir in the chopped bell pepper, minced garlic, and nutritional yeast.
Finally, add chopped broccoli, then cover and cook for about 3 to 5 minutes until broccoli is bright green and slightly tender, but not overcooked.
Top with fresh chopped herbs (parsley, cilantro, or dill) and enjoy.
Notes
EQUIPMENT / SUPPLIES
- Measuring cup
- Measuring spoons
- Knife
- Cutting board
- Non-stick skillet (10- or 12-inches)
- Spatula
- Small bowl for mixing spices/seasonings
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: American
Keywords: veggie tofu scramble, vegan tofu scramble recipe, vegan scrambled eggs recipes, broccoli, mushrooms, onions, bell pepper, red bell pepper, cumin, turmeric, tamari, soy, veggies for breakfast, immune boosting, daniel fast compliant, daniel fast recipes, vegan, whole food plant based, gluten free, nut free
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Pauline
Delicious and nutritious. Satisfies my search for a great filling breakfast.
★★★★★