Scrambled tofu is an amazing plant-based alternative to scrambled egg and is incredibly easy to make. Tofu can be a little bland on its own but, spiced with the right flavours and you can achieve a texture and taste that is remarkably similar to your traditional scrambled egg.
Scrambled eggs have long been a quintessential part of breaky and brunch BUT…did you realise that if you want to lower your dietary cholesterol, improve your fibre consumption or are looking to eggs as a source of protein, you may be better off swapping your eggs for tofu?
See the table below for a nutritional comparison of eggs vs. tofu.
Information taken from the USDA FoodData Central database (see references).
Serves 2-3 people
Ingredients:
300g calcium set tofu (I opted for the firm kind)
½ tsp turmeric
1-2 tbsp nutritional yeast flakes
1tsp marmite
Approx. 150mL of plant-milk of your choice (the amount you need may vary depending on your tofu and how you like your scramble!)
Salt and pepper to taste
Recipe:
- Add some vegetable oil to a non-stick frying pan on a medium heat and crumble in your tofu. You can keep the pieces as big or small as you like (you can always mush it down a little with the back of a fork when its frying)
- After a couple minutes of frying add a dash of your milk and the rest of the ingredients.
- Keep adding milk until you reach the desired consistency.
References and helpful sources:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174304/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172187/nutrients
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iron
Real Earth Rose: Human Nutrition Blog 