Some people may look at tofu scramble as an alternative to scrambled eggs but like a lot of vegan food, this dish is taste-worthy in its own right. And it's not just for breakfast! Read on for the recipe and a list of variations.
Tofu scramble is really a blank canvas for any flavor combination that strikes your fancy. I chose some simple spring flavors for the recipe below but you can certainly take this in any direction, depending on what vegetables and spices you add (suggestions follow the recipe.) Many people add turmeric to make the tofu look yellow and more egg-like but I say unless you like the flavor of turmeric, leave it out. There's no need to create ersatz eggs!
While this makes a nice, hearty breakfast when served with toast and some fruit, tofu scramble makes a delicious lunch (especially wrapped up in a flour tortilla) and is certainly great for dinner, maybe with the addition of more vegetables and some rice on the side.
The most important thing to remember with tofu scramble is to not overcook the tofu, which will make it rubbery and give off a lot of water. Have your onion and veg almost to the point of being done and then add the tofu, heating it gently until just warm.
Springtime Tofu Scramble
serves 2
1 tablespoon olive oil
1/2 cup finely chopped red onion
fresh chile, chopped, to taste (optional)
1/2 cup fresh or frozen peas
12 oz tofu, crumbled
fresh herbs to taste, approximately 2 tablespoons total, chopped
S&P
Heat the oil in a large skillet and add the onion and optional chile with a pinch of salt. Saute the onion until it softens and then add the peas and cook gently until the peas become bright green. Frozen peas may take a little longer but be sure to not over cook the peas into mush (unless of course you like them that way!)
Add the tofu and toss with the vegetables, keeping the heat low, until the tofu is warm. Taste and add salt and pepper as needed. Remove from heat, toss in the fresh herbs and serve.
Notes: I had fresh basil on hand this morning, but any fresh herb will do. Tarragon is really good with this version, as well as thyme. You can also use dried herbs, maybe a teaspoon or two total. Add them when cooking the onion.
Other flavor combos to consider:
• onion, zucchini, tomato, marjoram
• onion, bell pepper, corn kernels, tomato, cumin, cilantro
• onion, mushroom, spinach, tarragon
• onion, celery, carrot, potato, dried oregano, thyme and basil
• ginger, garlic, soy sauce, sesame oil, shiitake, scallions, pea shoots
What is your favorite tofu scramble and how do you serve it?
Related: Vegan Crepes for Breakfast
(Images: Dana Velden)
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So I have never cooked tofu before - or had it, actually. I know that in other recipes I've seen, it specifies firm or semi firm, and that you're supposed to squeeze liquid out. Does it matter for this recipe? I think I might do a tofu experiment.
Priscatnip: I used firm tofu and did not squeeze the water out. I suppose you could do that but it is an extra step and I was very happy with the texture of this version. Again, don't overcook the tofu--use very gentle heat and just warm it through.
I've seen or used all different degrees of tofu firmness for tofu scramble (with the exception of maybe silken) and it really depends on you and your textural preferences. So yes, experiment and have fun!
I wish The Kitchn would feature more vegan food that does not contain soy. No one ever talks about the phytoestrogens associated with soy.
I'm pretty sure Tofu doesn't count as bad soy.......
Fermented soy is fine. When you get into processed soy, then that's a different issue.
From what I've read anyways!
I could be wrong.
My understanding is that the less processed the soy product, the more heathful it is. Soy beans, a modest amount of soy milk, a modest amount of tofu, and fermented soy products are generally fine, as long as your eating them in sort of an "Asian proportion." But things like highly processed soy or soy derivatives (HPV, TVP) should only be eaten rarely and traditional foods that have been corrupted with soy as an additive (hamburger buns) are uniformly junk and should be avoided.
If you are eating a lot of minimally processed soy (beans, milk, tofu) as well as highly processed soy and junk bread etc. you are awash in phytoestrogens.
It is not a matter of processed or not, it is a matter of the dangers of soy being greenwashed by the fda and corporations.
In addition, soy is basically taking over our food industry the way corn has... sneaking into many of our foods and killing the biodiversity of our agriculture.
Also, almost all soy is a GMO and you can not even trust organic because Monsanto's GMO seeds have contaminated most soy crops.
http://www.soyonlineservice.co.nz/03summary.htm
And yes, eating some soy now and then is not going to do any significant damage to the average person... but people need to be aware of what is going on with this.
Good point. All of the soy that we consume is organic and we don't consume processed foods that contain soy as out-of-place additive.
Lordy, people, way to derail a topic. Like every single food commodity on the earth, there are ethical and non ethical ways to produce it, and more or less healthy ways to prepare it. Pointing out the "dangers" here is just fear mongering, and doesn't actually educate people about anything. You are contributing to the problem, not helping.
I buy my soy from an organic, non-GMO farm in my own country. You can do the same. Like most foods there are health benefits when consumed in moderation, health costs when consumed in excess.
That said. This recipe looks good, but I think it would be underwhelming... I don't mind the flavour of plain tofu with vegetables, but personally I don't think this would cut it. I add some miso, nooch, and vegetable broth to mine, but then I prefer more cooked, "rubbery" tofu. If you dislike mushy textures, try cooking longer.
virtualjess: what's 'nooch'?
@Dana (with apologies to @virtualjess for answering in her place) Nooch = nutritional yeast :)
Nutritional yeast is the key to giving your tofu an "egg like," taste. It contains all of the B vitamins and has an excellent taste. I think if you add this to the recipe it would improve it greatly. If you would like to add a vegan cheese, I would suggest Daiya (which they carry at Whole Foods). Don't be scared of soy, just buy Non-Gmo.
you could always try and make your own tofu, too!
OK, making my own tofu is NOT happening! I buy Trader Joe's organic firm and extra firm tofu. I'm not concerned about the soy in tofu, but I agree that TVP-type foods (AKA fake meat) is processed food and shouldn't be eaten regularly.
I'm not meant to eat soy due to an underactive thyroid. Almost all processed vegan foods contain soy unfortunately