Scrambled Tofu… a surprisingly good plant-based alternative!

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:

  1. 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)
  2. After a couple minutes of frying add a dash of your milk and the rest of the ingredients.
  3. 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

Click to access BNF%20FAQs%20vegan%20diets_final2.pdf

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