The Best Veggie Tofu Scramble
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.
Servings: 2
Calories: 285kcal
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
Leftovers/Meal Prep: 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.
Nutrition
Calories: 285kcal | Carbohydrates: 34g | Protein: 30g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Sodium: 486mg | Potassium: 1514mg | Fiber: 11g | Sugar: 10g | Vitamin A: 2832IU | Vitamin C: 198mg | Calcium: 184mg | Iron: 7mg
