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Tofu and Eggs Scramble isperfect for those seeking a nutritious, protein-packed breakfast or brunch. The firm tofu brings a delightful texture, harmoniously blending with the tender, fluffy essence brought by the eggs. As someone who appreciates a colorful and flavorful meal to start the day, I find the addition of fresh vegetables and herbs in this scramble absolutely invigorating. The sautéed onion and bell pepper, coupled with the freshness of tomatoes and spinach, create a vibrant medley of flavors that's both eye-catching and palate-pleasing.
I love how the preparation is straightforward and the cooking process is swift, making it a convenient choice for busy mornings. Heating the olive oil, sautéing the vegetables, crumbling in the tofu, and finally pouring the whisked eggs into the skillet—each step is simple, yet contributes to building layers of flavor. The finishing touches of fresh parsley or cilantro, and optional toppings like shredded cheese, salsa, or avocado slices, allow for personalization to suit varying taste buds. This Tofu and Egg Scramble has become a staple in my morning routine, offering a wholesome and satisfying beginning to the day.
Why You'll Love This Recipe
- Protein-Packed: With both tofu and eggs as the star ingredients, this scramble is a protein powerhouse, providing the energy you need to kickstart your day.
- Nutrient-Dense: Loaded with fresh veggies and herbs, this dish is not only flavorful but also packed with essential vitamins, minerals, and antioxidants.
- Quick and Easy: The straightforward steps and minimal equipment required make this recipe a breeze to whip up, perfect for busy mornings or lazy brunches.
- Customizable: The basic recipe is delightful as is, yet it offers ample room for personalization. Toss in your favorite veggies, herbs, or even a sprinkle of cheese to make it your own.
Tips and Tricks for a Perfect Tofu and Egg Scramble
Pressing Tofu: Properly pressing the tofu is crucial for achieving a good texture. Use a tofu press or place something heavy like a skillet or a canned good on top of the tofu while it's sandwiched between paper towels to extract excess moisture.
Non-stick Cookware: Use a non-stick skillet or frying pan to prevent the tofu and eggs from sticking. It also makes the cleanup process much easier.
Spice it Up: Experiment with different herbs and spices. A bit of turmeric can add a nice color and additional health benefits, while spices like cumin or paprika can add a warm, smoky flavor.
Meal Prep: This tofu and egg scramble is excellent for meal prep. Make a big batch, let it cool, and store it in individual containers for a quick, nutritious meal on the go.
Serve Warm: For the best flavor and texture, serve the scramble warm right out of the skillet. If desired, garnish with fresh herbs or a sprinkle of cheese for an extra touch of flavor.
How to Make Tofu and Egg Scramble
- Press the Tofu: Begin by pressing the tofu for about 15-20 minutes to remove excess moisture. Placing the tofu between two paper towels and setting a heavy pan on top works well for this step.
- Prepare the Egg Mixture: In a mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined. This will be the fluffy base for your scramble.
- Sauté the Vegetables: Heat olive oil in a non-stick skillet over medium heat. Toss in the diced onion and bell pepper. Sauté for about 3-5 minutes until they soften and release their aromatic flavors.
- Crumble and Cook the Tofu: Crumble the pressed tofu into the skillet with the sautéed veggies, stirring occasionally for 5-7 minutes. It will begin to turn golden and crispy.
- Add the Egg Mixture: Pour the egg mixture over the tofu and vegetables in the skillet, stirring continuously. Combine everything well as the eggs cook and solidify.
- Toss in Fresh Veggies and Herbs: Once the eggs are mostly cooked but still slightly moist. Stir in the diced tomato, chopped spinach, and fresh parsley or cilantro. Cook for an additional 2-3 minutes until the spinach wilts.
- Adjust Seasoning and Add Cheese: Taste the scramble, adjusting the seasoning with more salt and pepper if needed. If using, sprinkle some shredded cheese on top and allow it to melt before serving.
- Serve and Enjoy: Take the skillet off the heat and dish out the tofu and egg scramble onto plates. Garnish with optional toppings like salsa and avocado slices, serving immediately while hot. This dish pairs well with a side of whole-grain toast or fresh fruit to make a well-rounded meal.
Recipe
Tofu and Egg Scramble
Equipment
- Non-stick skillet or frying pan
- Fork or whisk
Ingredients
- 1 block 14 ounces firm tofu, drained and crumbled
- 4 large eggs
- ¼ cup milk any type
- Salt and black pepper to taste
- 1 tablespoon olive oil
- ½ onion diced
- ½ bell pepper diced
- 1 tomato diced
- ¼ cup fresh spinach chopped
- ¼ cup fresh parsley or cilantro chopped
- Optional toppings: shredded cheese salsa, avocado slices
Instructions
- Start by pressing the tofu for about 15-20 minutes to remove excess moisture. You can do this by placing the tofu between two paper towels and placing a heavy pan on top.
- In a mixing bowl, beat the eggs, milk, salt, and pepper together until well combined.
- Heat olive oil in a non-stick skillet over medium heat. Add the onion and bell pepper, and sauté for about 3-5 minutes until they become soft.
- Crumble the pressed tofu into the skillet, and cook for another 5-7 minutes, stirring occasionally, until it begins to turn golden.
- Pour the egg mixture into the skillet and stir continuously, incorporating the tofu and vegetables together.
- Once the eggs are cooked through but still slightly moist, stir in the tomato, spinach, and parsley or cilantro. Cook for an additional 2-3 minutes until the spinach wilts.
- Taste and adjust the seasoning if needed. If using, sprinkle with shredded cheese and allow it to melt.
- Remove from heat and serve immediately with optional toppings like salsa and avocado slices. A side of whole-grain toast or fresh fruit can complement the dish well.
Nutrition
Frequently Ask Questions: Tofu and Eggs Scramble
It's recommended to use firm or extra-firm tofu as they hold up well to the cooking process. Silken or soft tofu may result in a mushy texture.
Absolutely! You can cook the scramble, let it cool, and store it in an airtight container in the fridge for up to 2 days. Reheat in a microwave or on the stove.
Feel free to get creative! Mushrooms, zucchini, kale, or even some diced jalapenos for a spicy kick would work well in this recipe.
It's best enjoyed fresh, but if needed, you can freeze it in an airtight container for up to a month. Thaw in the fridge overnight and reheat thoroughly before serving.
This scramble pairs well with whole-grain toast, fresh fruit, a simple salad, or roasted potatoes. It's quite versatile and goes well with many side dishes.
For an extra protein boost, consider adding cooked diced chicken, turkey, or even some cooked lentils or black beans to the scramble.
James Fincher says
This recipe is perfect for my meal prep. Quick and easy. 🙂
Michael Whiting says
Thank You
Becky says
Mine came out a little dry the first time. Second time they were perfect.
Michael Whiting says
Try a lower heat.