Vegan Tofu Scramble

GF V DF VG NF SF HP Sep 15, 2024

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Tofu is both a good meat and egg replacement for vegans and vegetarian, being a good cheap source of protein.

This tofu scramble can be used in any way you would eggs, like on toast or mixed with vegetables.

Here, I've having it with a plate of Spiced Vegetable Medley and a side of Slow Cooker Beans.

Or you can use ground tofu as a ground meat replacement; I've made Slow Cooker Chili using ground tofu before to great success.

TOFU
- 1 tbsp (15 g) Minced garlic
- 1 lb (454 g) Tofu, firm

SPICES
- 1 tbsp (15 g) Soy sauce, low sodium, gluten free
- 2 tbsp (10 g) Nutritional yeast
- 2 tsp (2 g) Oregano, dried
- 2 tsp (6 g) Paprika
- 2 tsp (6 g) Chili powder
- 2 tsp (6 g) Garlic powder
- 2 tsp (6 g) Onion powder
- 1 tsp (3 g) Cumin, ground
- 1/2 tsp (1.5 g) Black pepper, ground
- 1/2 tsp (1.5 g) Turmeric, ground

LEMON
- 2 tbsp (30 g) Lemon juice

1. In a large pan over medium, heat the garlic until fragrant. Add your drained block of tofu, and mash with a wooden spoon

2. Season with soy sauce, nutritional yeast, and dried spices (oregano, chili powder, paprika, garlic powder, onion powder, cumin, black pepper, and turmeric)

3. Cook uncovered until most of the water has evaporated and the tofu has started to brown. Mix in lemon juice, and serve

https://www.poormanprotein.com/recipes/tofu-scramble

Servings: 4
Calories: 125
Protein: 12 g
Fat: 6 g
Net Carbs: 6 g
Fiber: 3 g

Description

Tofu is both a good meat and egg replacement for vegans and vegetarian, being a good cheap source of protein.

This tofu scramble can be used in any way you would eggs, like on toast or mixed with vegetables.

Here, I've having it with a plate of Spiced Vegetable Medley and a side of Slow Cooker Beans.

Or you can use ground tofu as a ground meat replacement; I've made Slow Cooker Chili using ground tofu before to great success.

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Time

Prep Time:

2 minutes

Cook Time:

8 minutes

Total Time:

10 minutes

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Cost

Total Cost:

Cost per Serving:

$0.83

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Ingredients

Serving(s)

Tofu

1 tbsp Minced garlic
1 lb Tofu, firm

Spices

1 tbsp Soy sauce, low sodium, gluten free
2 tbsp Nutritional yeast
2 tsp Oregano, dried
2 tsp Paprika
2 tsp Chili powder
2 tsp Garlic powder
2 tsp Onion powder
1 tsp Cumin, ground
1/2 tsp Black pepper, ground
1/2 tsp Turmeric, ground

Lemon

2 tbsp Lemon juice

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Instructions

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1. In a large pan over medium, heat the garlic until fragrant. Add your drained block of tofu, and mash with a wooden spoon

2. Season with soy sauce, nutritional yeast, and dried spices (oregano, chili powder, paprika, garlic powder, onion powder, cumin, black pepper, and turmeric)
3. Cook uncovered until most of the water has evaporated and the tofu has started to brown. Mix in lemon juice, and serve

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Notes

1. Below is a nutritional comparison of raw tofu versus raw eggs, controlled for 100 calories. 100 calories of raw tofu is approximately 131 g (~4.5 oz), whereas 100 calories of raw egg is about 67 g (1 1/3 egg).
   
   As you can see, tofu is higher in protein, calcium, and iron, whereas eggs are higher in vitamin B12, vitamin D, and choline.

Nutrient	Homemade	Storebought
Calories	100	100
Protein	10.6 g	8.4 g
Fat	6.3 g	6.7 g
Net Carbs	2.1 g	0.7 g
Vitamin B12	0.0 mcg (0 %)	0.69 mcg (29 %)
Vitamin D	0.0 mcg (0 %)	1.66 mcg (8 %)
Choline	38 mg (7 %)	226 mg (41 %)
Calcium	461 mg (35 %)	32 mg (2 %)
Iron	7.05 mg (39 %)	1.13 mg (6 %)

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2. Here's a potentially more useful comparison: 1 serving of the tofu scramble versus 2 large eggs. Protein is about the same, and the calories of the tofu scramble are slightly lower due to less fat.
   
   The tofu scramble actually has more vitamin B12 per serving than 2 eggs, aided by the nutritional yeast.

Nutrient	Tofu Scramble	Two Eggs
Calories