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Recipe

High Protein Vegan Meals: Tofu Scramble

January 27, 2008 · By Monica Shaw

First in a series of high protein vegan meals!

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Tofu is a source of confusion for many aspiring chefs, vegetarian and meat-eaters alike. The trouble with tofu is that, when it doesn’t turn out well, it really doesn’t turn out well. I still recall my first attempt at stir-fried tofu, the soggy, gelantinous blobs that fell out of the skillet, ruining an otherwise edible pile of rice. A few more years and experiments later, I think I finally get it.

This recipe requires no marinating or special tofu prep – literally crumble it into the pan. You can use whatever veggies you have on hand to spruce things up, though we feel that the onion, soy sauce, nutritional yeast and cilantro are essential. Also, make sure you use firm tofu, not the silken stuff. To save on time, you can always use frozen veggies (we just discovered the joyful convenience of frozen diced onion – so wrong, yet so right).

Served with a slice of whole wheat toast, this meal has more than 25g of protein and fewer than 400 Calories.

Scrambled Tofu

Tofu Scramble

The essentials

  • 1 block (450g) firm tofu
  • 1 onion, diced
  • 10 sprigs cilantro (coriander) with stems, roughly chopped
  • 1 Tbsp soy sauce
  • 1/2 tsp turmeric
  • 3 Tbsp nutritional yeast flakes
  • 1 Tbsp olive oil
  • salt and pepper

The veggies

  • 4 mushrooms, diced
  • 1 tomato, diced
  • 1 cup kale, chopped
  • Other veggies: bell peppers, jalapeno, broccoli, peas

The instructions

  1. Put a frying pan on medium heat and add the olive oil
  2. When the oil is hot, add the onion and cook until onion is soft and translucent
  3. Using your hands, crumble the tofu into the pan and sprinkle on the turmeric. (At this point the tofu might give up a lot of water. If so, turn up the heat and let the water boil off. This is key to not ending up with a soggy mess.)
  4. Add the soy sauce and the remaining veggies and cook until veggies are tender
  5. Sprinkle on the nutritional yeast and cilantro. Mix well.
  6. Salt and pepper to taste
  7. Serve hot with whole wheat toast and a side salad.

Makes about 3 servings. Per serving: 103 Calories (kcal); 14g Total Fat; 22g Protein; 15g Carbohydrate
(Scrambled tofu with 1 slice whole wheat toast: 378 Calories; 26g Protein, 16g Total Fat; 38g Carbohydrate)

Nutrition information derived from the USDA food database.

  • Link to Wikipedia’s entry on Tofu
  • Wondering what nutritional yeast is? Click here.
  • Feeling like a fry up? These marinated tofu steaks are wicked awesome, and easy, too!
  • Link to all recipes in the high protein vegan meal series

About Monica Shaw

Veg lover, dog owner, hill walker, wild camper, avocado addict, nerd. I write about how to be awesome through a "smarter fitter" approach to eating, drinking, living and working.
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Recipe Rating




  1. SmarterFitter Blog » Blo says

    January 27, 2008 at 4:27 pm

    […] Calculator « Feeling less good about grapefruit | High Protein Vegan Meals: Tofu Scramble […]

    Reply
  2. Sally Parrott Ashbrook says

    January 27, 2008 at 7:48 pm

    Ah, I miss tofu. What a delicious-sounding/looking meal!

    Reply
  3. monica says

    January 28, 2008 at 10:21 am

    Well, you can always use eggs. =)

    Reply
  4. SmarterFitter Blog » Blo says

    March 30, 2008 at 8:30 am

    […] Scrambled tofu […]

    Reply
  5. High Protein Vegan Meals: Tofu says

    April 7, 2008 at 5:04 am

    […] Crossposted to smarterfitter.com […]

    Reply
  6. SmarterFitter Blog » Blo says

    October 15, 2008 at 7:17 am

    […] Kale also makes a great addition to tofu scrambles! […]

    Reply
  7. Seasonal Food: Kale at spaceka says

    October 15, 2008 at 7:25 am

    […] Kale also makes a great addition to tofu scrambles! […]

    Reply
  8. SmarterFitter Blog » Blo says

    October 30, 2008 at 1:13 pm

    […] made with onion, garlic, peas, carrot, broccoli (stems, too), tomato, oregano, and fresh parsley. Tofu scramble is one of my favorite things. I had it with a piece of emergency chive/corn bread and a little […]

    Reply
  9. SmarterFitter Blog » Blo says

    November 6, 2008 at 7:31 am

    […] Lunch: Big salad with roasted corn and leftover tofu scramble […]

    Reply
  10. SmarterFitter Blog » Blo says

    November 10, 2008 at 9:57 pm

    […] I was in heaven. The marinara was also great with the tofu, and a nice change from my usual scrambles and […]

    Reply
  11. SmarterFitter Blog » Blo says

    November 16, 2008 at 5:24 pm

    […] Scrambled tofu […]

    Reply
  12. SmarterFitter Blog » Blo says

    February 19, 2009 at 9:40 am

    […] Scramble with toast – Scrambled tofu is my go-to thrown together meal, in case you haven’t noticed. Veggie combos that work well: […]

    Reply
  13. SmarterFitter Blog » Blo says

    February 23, 2009 at 9:21 pm

    […] Tofu scramble with cavelo nero […]

    Reply
  14. SmarterFitter Blog » Blo says

    May 13, 2009 at 2:23 pm

    […] Tofu Scramble Recipe: 100% Whole Wheat No Knead […]

    Reply
  15. SmarterFitter Blog » Blo says

    May 20, 2009 at 3:55 pm

    […] Recipe: Tofu Scramble […]

    Reply
  16. Food Diary: Sweet and Savory B says

    March 28, 2010 at 9:49 am

    […] Leftovers. Scrambled tofu, tofu steak, savoy cabbage thoran, rocket, slice of no knead bread. Predictably, it was […]

    Reply
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