Tofu Scramble
When most people think of breakfast, they think of eggs. If youโre thinking about going vegan, it can be hard to find a replacement for the reliable, savory breakfast that eggs provided for you for so long. That is until you try this high protein tofu scramble recipe!
The Washington Post reported that the average American eats 279 eggs per year, but you probably know people who eat way more than that (people who eat more than 2 eggs at once, for instance). Even though eggs have a rep for being a healthy breakfast, the second someone is diagnosed with high cholesterol or high blood pressure, the first recommendation is usually to reduce their egg intake.
Besides the risk to your own health, egg production puts chickens in incredibly cruel, cramped, and disease-inducing living environments. Yes, even “cage-free” and “free-range” eggs, which actually means the chickens are overcrowded in a dark shed with a small hole cut out to the outside – that is if they are able to reach the opening in the first place (1).
So once you discover how easy, nutritious, and delicious it is to switch to tofu scramble, youโll never miss eggs – or want to subject the millions of hens it takes to feed each American 279 eggs a year – again!ย
Seriously, switching to this tofu scramble recipe is a no-brainer. Just take a look at the nutritional difference that a more compassionate breakfast can give you:ย
Two scrambled eggs (1 tbsp milk):ย
197 calories
13.5g protein
4% RDI iron
7% RDI calcium
426mg or 142% RDI cholesterol
vs.ย
Tofu scramble (1 serving):ย
145 calories
17g protein
55% RDI iron
56% RDI calcium
0mg cholesterolย
This tofu scramble recipe is super fast and easy to make, and it requires no oil. Itโs a great way to kickstart your day with tons of protein and iron, minus the suffering hens and the cholesterol bomb.ย
Tofu Scramble
Ingredients
Produce
- 1 block tofu (medium to firm)
- 1 cup spinach
Spices
- ยผ tsp garlic powder
- โ tsp smoked paprika
- โ tsp turmeric
- Salt and pepper to taste
Instructions
- Heat a large pan on medium-high. This recipe does not require oil, but feel free to add vegan butter here if you prefer the taste.
- Break up and squish tofu using hands or fork into the pan until the texture resembles scrambled eggs.
- Saute the tofu for 1 min, then stir in all the spices. The scramble should start to tint yellow from the turmeric.
- Continue to leave on heat for 5 mins, tossing occasionally. If the tofu or spices stick to the bottom of the pan, or if the tofu looks dry, stir in small amounts of water at a time to plump up the tofu.
- Add spinach to the pan and season with more salt and pepper. Fold the spinach into the scramble until the leaves start to wilt. Saute for a few more minutes.
- Add spinach to the pan and season with more salt and pepper. Fold the spinach into the scramble until the leaves start to wilt. Saute for a few more minutes.
- Taste to make sure youโre happy with the seasonings and serve!
