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Vegan Tofu Scramble

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!

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

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.

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.

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

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.