Scrambled Tofu (V, GF)
This scrambled tofu is an excellent option for a high protein savoury breakfast or brunch. It's made with crumbled firm tofu and a vegan eggy sauce made of silken tofu and nutritional yeast. Add some vegetables like roasted broccoli, asparagus or spinach and serve with toasted bread, avocado and cherry tomatoes.
Ingredients
- 200 g firm tofu
Vegan eggy sauce:
- 170 g silken tofu
- heaped 4 tsp nutritional yeast I used fortified with B12
- 15 ml (1 tbsp) coconut cream just cream from a can of coconut cream without the 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
- a pinch of salt
- a pinch of black pepper
Roasted asparagus:
- 90 g asparagus chopped into bite size spears
- 1/4 tsp olive oil
- a pinch of salt
- a pinch of black pepper
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 vegan eggy sauce in a blender and mix well. Set aside.
- Melt vegan butter in a pan over medium heat and spread it around with a brush. When the pan is hot, add the crumbled tofu. Cook covered on medium heat for 5-6 minutes. Mix several times in between. Add the vegan eggy sauce and mix together. Cook another 4-5 minutes.
- 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 pan with scrambled tofu in the last minute of cooking and let it get soft. For broccoli cut broccoli into small pieces, smaller the better. Then drizzle olive oil, sprinkle some salt and pepper over it and roast at 200 °C for 16-18 min. Turn the florets around half way baking time so they are roasted on both sides which will give them more flavour. For asparagus break apart with your hands the lower part of the stems, where they naturally snap on their own. Place asparagus spears onto a baking tray lined with baking paper. Put olive oil a small cup and brush the spears with it on all sides. Sprinkle salt and pepper on top. Roast asparagus spears at 220 ℃ for 10 min. Add the chosen vegetable to the scrambled 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.
*Nutrition facts and prep time calculated without the optional vegetables and sides.
Nutrition
Serving: 1 servingCalories: 479kcalCarbohydrates: 12gProtein: 44gFat: 28gSaturated Fat: 15gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 737mgFiber: 1gSugar: 3g
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