Name: Veggie Scramble with Tofu
Prep time: 15 min
Cook time: 15 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: ½ tsp black pepper; ½ tsp salt; ½ tsp turmeric; 1 medium bell pepper, diced; 1 small onion, chopped; 1 tbsp low-sodium soy sauce; 1 tbsp nutritional yeast (optional); 1 tbsp olive oil; 14 oz firm tofu, drained and pressed; 2 cloves garlic, minced; 2 cups spinach, chopped

This Veggie Scramble with Tofu blends tender tofu with colorful veggies in a flavorful mix. Quick to prepare, it’s a nutritious, protein-packed breakfast perfect for a healthy start to your day.

Why You’ll Love This Recipe

This veggie scramble with tofu is a vibrant, healthy breakfast that’s both delicious and nourishing. Packed with protein-rich tofu and a rainbow of fresh vegetables, it’s a versatile dish that’s quick to whip up, making it ideal for busy mornings or meal prep. Low in fat and customizable with your favorite spices, it’s a guilt-free way to fuel your day, offering a satisfying alternative to eggs that’s perfect for vegans or anyone seeking a lighter start.

Recipe Tips and Tricks

Press Tofu Well: Remove excess water by pressing for 15 minutes for better texture.
Chop Veggies Small: Dice vegetables evenly for quick, uniform cooking.
Season Generously: Use spices like turmeric for color and flavor.
Cook on Medium Heat: Avoid high heat to prevent tofu from sticking or crumbling.
Add Greens Late: Stir in spinach or kale at the end to retain nutrients.
Taste as You Go: Adjust salt and spices to suit your preference.
Use Non-Stick Pan: Prevents sticking and reduces oil needed.
Crumble Tofu: Break it into small pieces for a scrambled egg-like consistency.
Rest Before Serving: Let it sit for a minute to meld flavors.
Pair with Sides: Serve with toast or avocado for a complete meal.

Yield: 4 servings

Veggie Scramble with Tofu

Healthy veggie tofu scramble, colorful and protein-packed, perfect for quick breakfasts.

Prep Time 15 minutes

Cook Time 15 minutes

Additional Time 15 minutes

Total Time 45 minutes

Ingredients

½ tsp black pepper
½ tsp salt
½ tsp turmeric
1 medium bell pepper, diced
1 small onion, chopped
1 tbsp low-sodium soy sauce
1 tbsp nutritional yeast (optional)
1 tbsp olive oil
14 oz firm tofu, drained and pressed
2 cloves garlic, minced
2 cups spinach, chopped

Instructions

Press the Tofu: Wrap tofu in a clean towel, place a heavy object on top, and press for 15 minutes to remove water.
Prep the Veggies: Dice bell pepper and onion, mince garlic, and chop spinach, setting them aside.
Heat the Pan: Warm olive oil in a non-stick skillet over medium heat.
Sauté Aromatics: Add onion and bell pepper, cooking for 3-4 minutes until softened, then stir in garlic.
Crumble Tofu: Break pressed tofu into small pieces with your hands and add to the pan.
Season the Mix: Sprinkle turmeric, salt, pepper, and nutritional yeast (if using) over the tofu, stirring to coat.
Add Soy Sauce: Drizzle soy sauce over the mixture, stirring gently to combine flavors.
Cook Until Golden: Sauté for 5-7 minutes, stirring occasionally, until tofu is lightly golden.
Add Spinach: Stir in chopped spinach and cook for 1-2 minutes until wilted.
Serve and Enjoy: Let rest for a minute, then scoop onto plates and serve with your favorite sides!

Notes

Pressing tofu is key for texture; use a tofu press or heavy pan if available.
Add spinach late to preserve its vibrant color and nutrients.
Adjust seasoning to taste, especially with soy sauce saltiness.
Store leftovers promptly to maintain freshness.
This recipe can be adapted for gluten-free or oil-free diets with appropriate swaps.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 161Total Fat 9gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 7gCholesterol 0mgSodium 488mgCarbohydrates 10gFiber 4gSugar 3gProtein 14g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Firm Tofu (14 oz): Drained and pressed for a sturdy texture; silken works for creamier results.
Bell Pepper (1 medium): Diced, any color for sweetness and crunch.
Spinach (2 cups): Fresh, chopped for a nutrient boost.
Onion (1 small): Finely chopped for savory depth.
Garlic (2 cloves): Minced for aromatic warmth.
Turmeric (½ tsp): Adds golden color and earthy flavor.
Soy Sauce (1 tbsp): Low-sodium for umami; tamari for gluten-free.
Olive Oil (1 tbsp): Used for sautéing, adding a light richness.
Salt and Pepper (½ tsp each): Seasons the scramble; adjust to taste.
Nutritional Yeast (1 tbsp, optional): Adds a cheesy flavor; optional for extra nutrition.

Variations and Substitutions

Tofu Type: Use extra-firm tofu for a chewier texture or silken for softer.
Veggie Options: Swap with mushrooms, zucchini, or tomatoes.
Greens Swap: Replace spinach with kale or arugula.
Sauce Alternatives: Use coconut aminos or Bragg’s liquid aminos.
Spice Variations: Add cumin or paprika for a different kick.
Oil Swap: Use avocado oil or skip for oil-free cooking.
Protein Boost: Mix in black beans or lentils.
Gluten-Free: Ensure soy sauce is gluten-free certified.

Storage Options

Refrigerator: Store in an airtight container for up to 3 days; reheat in a pan.
Freezer: Freeze in portions for up to 1 month; thaw in fridge before reheating.
Reheating: Warm on the stovetop or microwave, adding a splash of water if needed.