Vegetable and Tofu Scramble

Tofu scramble is a traditional vegan-friendly dish that appeals to kids and adults

It´s simple to prepare as a breakfast, lunch or dinner option

This recipe provides the flexibility families often need at mealtime, allowing for variations in the vegetables you add—throw in whatever you have on hand.

If your children are old enough to help you in the kitchen, this is a great way to get them started. They'll love getting their little hands into that wet, squishy tofu, so let them help do the crumbling.

Vegetable and Tofu Scramble
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Vegetable and Tofu Scramble
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
Tofu scramble, perfect for breakfast or a light lunch
BigOven - Save recipe or add to grocery list Yum
Course Breakfast, Lunch
Prep Time 10 minutes
Cook Time 20 minutes
Servings
People
Tofu scramble, perfect for breakfast or a light lunch
BigOven - Save recipe or add to grocery list Yum
Course Breakfast, Lunch
Prep Time 10 minutes
Cook Time 20 minutes
Servings
People
Ingredients
  • 2 tablespoon olive oil
  • 1 onion small, diced
  • 2 cup mushrooms chopped
  • 2 cup baby spinach
  • 1 cup tomato diced
  • 14 ounce tofu extra firm, drained and crumbled
  • 2 tablespoon cumin
  • 1.5 tablespoon turmeric
  • salt to taste
  • pepper to taste
Instructions
  1. In a large skillet, heat the olive oil over a medium heat.
  2. Add the onion and cook until translucent, about 5 minutes.
  3. Add the mushrooms and spinach to the pan, and cook until the spinach has wilted and the liquid has evaporated, about 5-6 minutes.
  4. Add the tomatoes, tofu, cumin, turmeric, and salt and pepper. And stir well.
  5. Cook until the tofu is heated through and to allow the flavors to combine, about 8-10 minutes.
Nutrition Facts
Vegetable and Tofu Scramble
Amount Per Serving
Calories 216 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 2g 10%
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Sodium 83mg 3%
Potassium 1084mg 31%
Total Carbohydrates 19g 6%
Dietary Fiber 5g 20%
Sugars 6g
Protein 11g 22%
Vitamin A 41%
Vitamin C 28%
Calcium 12%
Iron 52%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Facts Disclaimer

Onion, diced and ready to fry

Onion, diced and ready to fry

Cook the spinach until wilted

Cook the spinach until wilted

Add chopped mushrooms for extra healthy filling

Add chopped mushrooms for extra healthy filling

Crumbled tofu, a great vegan protein source

Crumbled tofu, a great vegan protein source

Rich, vitamin-full chopped tomatoes

Rich, vitamin-full chopped tomatoes

Fry until the tofu is heated through

Fry until the tofu is heated through

Serve with roast potatoes and fruit

Serve with roast potatoes and fruit

Tofu scramble, perfect for breakfast or a light lunch

Tofu scramble, perfect for breakfast or a light lunch

Serve with a side of roasted potatoes and fruit for a delicious meal, anytime.

About the author

Marie Oppenheimer

The smell of a tomato fresh off the vine, the feel of a lemon as you squeeze it for juice, the taste of an avocado scooped straight from its peel… I love the magic of fresh fruit and vegetables, and the delicious transformation they undergo in my kitchen. Cooking excites the senses, demands attentiveness and creativity, and leads to delicious outcomes I adore feeding my vegan family. And as my son grows, I love watching him become more interested and engaged in vegan cooking. The kitchen is truly the heart of our home. Becoming vegan changed my life. It helped me discover my passion for cooking. Now that my husband and I have a child, vegan food has become even more important in our everyday lives. As we introduce the wonderful bounty of foods and flavors to our son, we aim to help him appreciate this compassionate way of eating and living.