Vegan Tofu Scramble

Nutrition / Recipes / May 10, 2019

Finding time to make a nutritious, tasty breakfast in the morning is hard, isn’t it?

In fact, preparing a hearty breakfast is usually at the bottom of my morning to-do list! Especially on weekdays when I have a hundred other things to do before dashing out the door to start my work day.

So I set out to find a breakfast recipe that doesn’t take all morning to prepare, and sets you (and your bones) up for your day the right way.  

And I’m happy to report I found one– Vegan Tofu Scramble! It’s ready from scratch in 20 minutes, suitable for pretty much any diet, and absolutely delicious!

Tofu provides a generous 176 mg of calcium per 100 g. Plus, tofu is a complete protein. That means it provides all the essential amino acids your body can’t make itself. And if you’re a regular AlgaeCal reader, you’ll know protein is a crucial component of healthy bones. Win win!

Now, tofu has a bit of a reputation for being bland. But when you compliment it with the right ingredients and spices, like the cumin and turmeric powder in this recipe, it’s delicious! And speaking of turmeric, it’s a powerful anti-inflammatory that helps reduce the low-grade, chronic inflammation that can accelerate bone loss.

So, say goodbye to toast on the go and discover your new favorite breakfast (or even lunch) recipe!

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Vegan Tofu Scramble

Course Breakfast
Cuisine American
Keyword tofu,vegan
Prep Time 6 minutes
Cook Time 14 minutes
Total Time 20 minutes
Servings 4
Calories 224 kcal

Instructions

  1. Heat a skillet over medium heat and pour the olive oil in. 
  2. Add the mushrooms, pepper, yellow onion, and garlic and saute for about 5 minutes.
  3. Add the tofu blocks to the skillet and break them apart with a wooden spoon until you have a nice scramble texture.
  4. Stir in the spice mixture.
  5. Drain and rinse the black beans and stir them in too.
  6. Heat through and serve!

Recipe Notes

93% of soybeans grown in the United States are genetically modified organisms (GMO.) The jury is still out on the safety of GMOs, so until we know for sure, we recommend using organic soy products, including tofu.

Ingredients

  • 10.5 oz organic soft tofu
  • 1 red pepper chopped
  • 1 cup mushrooms chopped
  • 1 yellow onion chopped
  • 1 tsp ground cumin
  • 1 tsp turmeric powder
  • 1/4 tsp garlic powder
  • 1 tsp chilli powder
  • 2 tbsp nutritional yeast
  • 1 can black beans
  • 2 garlic cloves minced
  • 1 tbsp olive oil
Nutrition Facts
Vegan Tofu Scramble
Amount Per Serving
Calories 224 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 19mg1%
Potassium 512mg15%
Carbohydrates 24g8%
Fiber 8g33%
Sugar 3g3%
Protein 15g30%
Vitamin A 1130IU23%
Vitamin C 41mg50%
Calcium 124mg12%
Iron 3.4mg19%
* Percent Daily Values are based on a 2000 calorie diet.

Tofu Scramble Final Thoughts

I hope you enjoy this recipe as much as I do!

It may be a breakfast recipe, but I love it so much that I often make it for lunch! It’s so easy to make a big batch and then portion it out for several servings throughout the week. Plus, you can experiment with the ingredients to keep things interesting. For example, try different kinds of beans, spices, or add some wilted spinach leaves.

Let me know what you think of this recipe in the comments section, and share any modifications you make too 🙂

Author: Monica Straith, BS

Comments
Pamela DeLine
Pamela DeLine

I’m interested for several reasons. I am amputee below knee. I have osteoporosis and now my surgery is over. 3 years later. I am having osteoporosis along with leveling my leg out and it’s cause acid reflux due to my spine and leg not working together. My gut is a mess.
HELP!!

Blaire AlgaeCal
Blaire AlgaeCal

Hi Pamela,

Thank you for reaching out to us and so sorry to hear what you’ve been going through ❤️ We encourage you to visit this post. It’s a very informative article on how to treat acid reflux naturally.

Hope this helps! If you have any further questions or concerns, please feel free to call us at 1-800-820-0184 or email [email protected]. 😊

– Blaire

Carmen
Carmen

I am vegan so I make scramble tofu all the time . sometime I add diced potatoes and salsa and make my breakfast Burritos.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Carmen,

Love the idea of turning this scramble into a breakfast burrito… YUM!

– Jenna @ AlgaeCal

Cynthia
Cynthia

I made this last night. It was delicious! Thank you AlgeCal!!

Jenna AlgaeCal
Jenna AlgaeCal

Awesome! So glad you liked it, Cynthia. 😄

– Jenna @ AlgaeCal

judy dickson
judy dickson

It looks delicious. Can’t wait to try it.
Judy

Grace Laguilles
Grace Laguilles

Nutritional Yeast? Where can I get this? New to me.

Thanks

Jenna AlgaeCal
Jenna AlgaeCal

Hi Grace,

You can find nutritional yeast in most grocery stores! It comes in the form of flakes or yellow powder, and has a savory, cheesy flavor. 😋

– Jenna @ AlgaeCal

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