Vegan Tofu Scramble

GF V DF VG NF SF Sep 15, 2024

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Tofu is both a good meat and egg replacement for vegans and vegetarians, 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 and a ground meat replacement; I've made Slow Cooker Chili using ground tofu before to great success

TOFU
- 1/2 tbsp (7.5 g) Extra virgin olive oil
- 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 (5 g) Paprika
- 2 tsp (5 g) Chili powder
- 2 tsp (6 g) Garlic powder
- 2 tsp (5 g) Onion powder
- 1 tsp (3 g) Cumin, ground
- 1/2 tsp (1 g) Black pepper, ground
- 1/2 tsp (2 g) Turmeric, ground

LEMON
- 2 tbsp (30 g) Lemon juice

1. In a large pan over medium, heat the oil with 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

Description

 Tofu is both a good meat and egg replacement for vegans and vegetarians, 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 and a ground meat replacement; I've made Slow Cooker Chili using ground tofu before to great success

Time

Prep Time:

2 minutes

Cook Time:

8 minutes

Total Time:

10 minutes

Cost

Total Cost:

Cost per Serving:

$0.85

Ingredients

Serving(s)

Tofu

1/2 tbsp Extra virgin olive oil
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

Instructions

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1. In a large pan over medium, heat the oil with 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

Nutrition Facts

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Servings: 4

Calories: 157

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Total Fat: 7.5g (10 %)
 Saturated Fat: 1.0g (5 %)
 Polyunsaturated Fat: 0.4g
 Monounsaturated Fat: 1.2g
Cholesterol: 0mg (0 %)
Sodium: 179mg (8 %)
Total Carbohydrate: 9.0g (3 %)
 Fiber: 3.9g (14 %)
 Net Carbs: 5.1g
 Total Sugar: 0.5g
  Added Sugar: 0.0g (0 %)
Protein: 13.2g (26 %)

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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 294mg (23 %)
Iron: 3.12mg (17 %)
Magnesium: 15mg (4 %)
Potassium: 175mg (4 %)

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Glycemic Index:

20.8

Glycemic Load:

1.6

Sources of Inspiration

https://simpleveganblog.com/simple-tofu-scramble/#recipe

https://veganfamilykitchen.com/how-to-make-tofu-scramble/