Vegan Tofu Scramble

Name: Vegan Tofu Scramble
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 1/2 tbsp (7.5 g) olive oil; 1 tbsp (15 g) minced garlic; 1 lb (454 g) firm tofu; 1 tbsp (15 g) low sodium soy sauce; 2 tbsp (10 g) nutritional yeast; 2 tsp dried oregano; 2 tsp paprika; 2 tsp chili powder; 2 tsp garlic powder; 2 tsp onion powder; 1 tsp ground cumin; 1/2 tsp black pepper; 1/2 tsp ground turmeric; 2 tbsp (30 g) lemon juice

3 steps

Prep:5minCook:10min

Tofu is both a good meat replacement 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. Or you can use ground tofu and a ground meat replacement; I've made tofu chili before to great success

Updated at: Mon, 16 Sep 2024 10:14:21 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories154.1 kcal (8%)

Total Fat7.3 g (10%)

Carbs8.3 g (3%)

Sugars1.2 g (1%)

Protein15 g (30%)

Sodium192.6 mg (10%)

Fiber3.3 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

7.5golive oil

15gminced garlic

454gfirm tofu

15glow sodium soy sauce

10gnutritional yeast

2 tspdried oregano

2 tsppaprika

2 tspchili powder

2 tspgarlic powder

2 tsponion powder

1 tspground cumin

½ tspblack pepper

½ tspground turmeric

30glemon juice

Instructions

Step 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

olive oil7.5g

minced garlic15g

firm tofu454g

Step 2

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