Walking Through Lavender Fields
Scrambled Tofu 1
Breakfast

Scrambled Tofu (V, GF)

This scrambled tofu is high in protein that comes from firm and silken tofu. You crumble firm tofu then mix it with eggy sauce for which the base is silken tofu. You can choose which vegetables to add. I like to use broccoli, asparagus and spinach. Broccoli is my favourite but others are also very good. The spinach is the most simple to prepare.

Serve it with some toasted bread, cherry tomatoes and avocado or as part of my Not so traditional English breakfast. Check also some other high protein breakfast options, like this omelette with silken tofu.

Scrambled Tofu 1

Scrambled Tofu (V, GF)

This scrambled tofu is a great high protein savoury breakfast or brunch. Choose or rotate between your favourite vegetables that go with it.
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Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Breakfast
Servings 1
Calories 502 kcal

Ingredients
  

  • 200 g firm tofu

Eggy sauce:

  • 170 g silken tofu I used extra firm silken tofu
  • heaped 4 tsp nutritional yeast I used fortified with B12
  • 15 ml (1 tbsp) coconut cream just the cream part from a can of coconut cream (without water)
  • 12 g cashews
  • 8 g (1/2 tbsp) vegan plain cream cheese
  • 1/4 tsp salt
  • 1/8 tsp turmeric powder

For cooking:

  • 1/3 tsp vegan butter

Vegetable of choice

    Spinach:

    • 100 g frozen or fresh spinach

    Roasted broccoli:

    • 180 g broccoli chopped into bite size florets
    • 10 ml (2 tsp) olive oil
    • salt to taste

    Roasted asparagus:

    • 90 g asparagus chopped into bite size spears
    • 1/2 tsp olive oil

    Toppings and sides:

    • cherry tomatoes halved
    • avocado sliced
    • toasted bread of choice I like oat bran bagel

    Instructions
     

    • Crumble tofu with a fork and put it in a bowl.
    • Put all ingredients for the eggy sauce in a blender and mix well. Pour the sauce over crumbled tofu. Mix together.
    • Melt vegan butter in a pan over high heat and add the tofu mixture. Cook covered on medium heat for a few minutes until it gets little dark yellow spots. Mix several times in between. If the mixture gets too dry you can add a splash of unsweetened soy milk but don't use too much so that the eggy sauce doesn't dilute too much.
    • Prepare your chosen vegetable according to the instructions for that vegetable. For spinach you don't have to do much, just put it in the dish with tofu and let it get soft. For broccoli cut broccoli into small pieces, smaller the better. Then drizzle olive oil and sprinkle some salt over it and roast at 200 °C for 10 min. For asparagus cut it into smaller spears, pour olive oil over it and roast at 200 °C for 10 min. Add vegetable to the tofu towards the end of cooking.
    • When scrambled tofu is done, transfer it (with the chosen vegetable already mixed in) to the plate.
    • Serve with some chopped tomatoes, sliced avocado and toasted bread as a side.

    Notes

    *Put a can of coconut cream in the refrigerator a day before starting if it’s not already there.
    *You can also make less eggy sauce for a less caloric dish. Just make sure that you use enough so that you can mix everything in a blender.
    *Nutrition facts calculated without the optional vegetables and sides.

    Nutrition

    Serving: 1servingCalories: 502kcalCarbohydrates: 16gProtein: 46gFat: 29gSaturated Fat: 16gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 735mgPotassium: 313mgFiber: 5gSugar: 2gVitamin A: 27IUCalcium: 403mgIron: 4mg
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