Healthy Vegan Breakfast - Vegan Scrambled Eggs
I'm not a vegan or even a big tofu fan, but I'll eat this dish any time. Some people may call it "tofu scramble," "scrambled tofu" or "tofu mash." However, I like the title "vegan scrambled eggs", as it emphasizes this dish's highly deceptive appearance. The first time I came across a recipe for vegan scrambled eggs was when I curiously flipped through Angela Stafford's cookbook, Wild Vegan. I gave her recipe a try, not because I suddenly felt guilty for my omnivorous habit; I was only trying to lower my cholesterol intake and thought eating an eggless, meatless dish once in while would be a good strategy. The result? Delicious. Since then, I've been tweaking the original recipe in many different ways to see which combination of ingredients I like best, and the following recipe is my favorite so far. Its texture is very close to real eggs, and it tastes wonderful! Vegan or not, you can certainly enjoy this healthy breakfast. (That is unless you have a deep-seeded hatred for tofu!)
Please Rate This Vegan Breakfast Recipe
Vegan Scrambled Eggs - Ingredients
- 14 oz firm tofu
- 1/2 tsp ground turmeric
- 1/2 tsp ground paprika (optional)
- 2 tsps light soy sauce
- 1 small shallot, finely chopped
- 1 medium bell pepper, seeded and diced
- 2 cups baby spinach
- 1 tbsp vegetable oil
- salt and pepper to taste
A Note on Some of the Ingredients
- Extra firm tofu will work just fine, but it's a bit harder to mash. I've heard some people prefer using soft tofu because it has a lighter and fluffier texture. However, I personally think it tends to make the dish a little too mushy.
- Turmeric is what makes the tofu appear yellow like real eggs. Although this natural colorant doesn't affect the taste of the dish, it does contain slightly earthy aroma. If you don't like the smell of turmeric, try using saffron or yellow mustard instead. (To learn more about turmeric, visit my article How to Include Turmeric in Your Diet.)
- You may opt for regular soy sauce if you'd like. I use light soy sauce in this recipe just to lower my sodium intake.
How to Make Vegan Scrambled Eggs
- Remove the tofu from its container and place it on a cutting board. Lay a small clean towel on top of it and gently press down to "squeeze" out excess water from the tofu. Replace the damp towel with a dry one and repeat the process. Then let the tofu sit for about 5 minutes.
- Put the tofu in a large bowl and mash it with a fork. Add turmeric, paprika and soy sauce. Stir together well and set aside. (At this point, although you have already mixed the tofu with turmeric, it might still look pretty white. There's no need to add more turmeric, though. The tofu mixture will become more yellow once it gets stir-fried.)
- Heat vegetable oil in a skillet over medium heat.
- Add shallot and bell pepper, then stir fry until tender.
- Add spinach and the tofu mixture. Continue to stir fry for another 3 - 5 minutes, or until the tofu is hot and nicely blended with the other ingredients.
- Add salt and pepper to taste.
- Serve your vegan scrambled eggs with some toast. This healthy vegan breakfast is pretty good by itself, but of course, you can top it with ketchup or vegan sour cream if you'd like. Bon appetit!
Let's See How Healthy This Vegan Breakfast Is
|Serving size: 1 serving|
|Calories from Fat||144|
|% Daily Value *|
|Fat 16 g||25%|
|Saturated fat 1 g||5%|
|Unsaturated fat 13 g|
|Carbohydrates 11 g||4%|
|Sugar 2 g|
|Fiber 2 g||8%|
|Protein 20 g||40%|
|Cholesterol 0 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Plus Points of This Simple Tofu Recipe
- It's a protein-rich breakfast that comes with zero cholesterol.
- It's not high in carbs and saturated fat.
- It offers a variety of nutrients, not just protein and carbs. You'll get vitamins and fiber from the vegetables as well as healthy fats (monounsaturated fat and polyunsaturated fat) from vegetable oil.
- Turmeric and bell pepper both contain a good amount of antioxidants, a substance so beneficial for your overall health.
- None of the ingredients is pricey, so it's a great budget breakfast.
- Just about 20 minutes (or less) to prepare! That's not too bad at all, is it?
- Oh yes, it's yummy, too!
More by this Author
These diabetic-friendly drinks are filled with dietary fiber, complex carbs, vitamins and diabetes super foods.
California cuisine is a rapidly evolving food trend with a wide range of meaning and many different approaches. Let's find out how it came to exist and what makes it so unique.
The article explores the history and philosophy of the Japanese rock garden, in addition to giving step-by-step instructions on how to design and build one.