Vegan Tofu Scramble with Spinach, Mushrooms, and Turmeric

This Vegan Tofu Scramble with Spinach, Mushrooms, and Turmeric is a hearty and nutritious plant-based alternative to scrambled eggs. Packed with protein from tofu, earthy mushrooms, and vibrant spinach, this dish is infused with turmeric for a golden color and a boost of anti-inflammatory benefits.

Perfect for breakfast, brunch, or even a light dinner, this scramble is flavorful, easy to prepare, and a great way to incorporate more vegetables into your day.


Why You’ll Love This Recipe

  • Protein-Packed: Tofu provides a high-protein base, making this a satisfying meal.
  • Loaded with Vegetables: Mushrooms and spinach add vitamins, minerals, and fiber.
  • Quick and Easy: Ready in under 20 minutes for a hassle-free breakfast.
  • Customizable: Add your favorite vegetables or spices to make it your own.

Ingredients

  • 1 block (14 oz) firm tofu, drained and pressed
  • 1 tablespoon olive oil (or your favorite cooking oil)
  • 1/2 small onion, diced
  • 1 cup mushrooms, sliced
  • 2 cups fresh spinach
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon paprika (optional, for a smoky flavor)
  • Salt and black pepper to taste
  • 1 tablespoon nutritional yeast (optional, for a cheesy flavor)

Optional Toppings:

  • Sliced avocado
  • Hot sauce
  • Fresh parsley or cilantro

Ingredient Breakdown

Tofu

Firm tofu is ideal for scrambling as it holds its texture well and absorbs the flavors of the spices.

Mushrooms

Add a rich, earthy flavor and boost the dish with antioxidants and B vitamins.

Turmeric

Gives the scramble its vibrant golden color and provides anti-inflammatory properties.


Instructions

Step 1: Prepare the Tofu

  1. Drain the tofu and press it to remove excess water.
  2. Crumble the tofu into small, bite-sized pieces using your hands or a fork.

Step 2: Sauté the Vegetables

  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the diced onion and cook for 2-3 minutes until softened.
  3. Stir in the sliced mushrooms and cook for another 3-4 minutes until they release their moisture.

Step 3: Add the Tofu and Spices

  1. Push the vegetables to one side of the skillet and add the crumbled tofu.
  2. Sprinkle the turmeric, garlic powder, onion powder, paprika (if using), salt, and pepper over the tofu.
  3. Mix well to coat the tofu in the spices, then stir everything together with the vegetables.

Step 4: Add the Spinach

  1. Add the fresh spinach to the skillet and cook for 1-2 minutes until wilted.
  2. Stir in the nutritional yeast, if using, and adjust seasoning to taste.

Step 5: Serve

  1. Serve the tofu scramble warm with your favorite toppings and sides, such as toast, avocado, or roasted potatoes.

Picture Gallery


Tips and Variations

  • Add More Veggies: Bell peppers, cherry tomatoes, or zucchini are great additions to the scramble.
  • Make It Spicy: Add red chili flakes or a splash of hot sauce for a kick of heat.
  • Switch the Greens: Use kale or Swiss chard instead of spinach for a different texture.
  • Turn It Into a Wrap: Wrap the tofu scramble in a whole-grain tortilla with avocado and salsa for a breakfast burrito.

Nutritional Information (Per Serving – 1 of 2)

  • Calories: 210
  • Protein: 16g
  • Carbohydrates: 8g
  • Fat: 12g
  • Fiber: 3g
  • Iron: 20% of the daily value
  • Calcium: 15% of the daily value

This tofu scramble is a nutrient-dense, low-calorie option that’s perfect for starting your day.


Conclusion

This Vegan Tofu Scramble with Spinach, Mushrooms, and Turmeric is a versatile, nutritious, and flavorful dish that’s perfect for any time of day. Its rich flavor, vibrant color, and hearty ingredients make it a satisfying meal that even non-vegans will love.

Have you tried this recipe? Share your favorite variations, toppings, or sides in the comments below! Don’t forget to tag us on social media with your tofu scramble photos—we’d love to see your creations.


Frequently Asked Questions

1. Can I use soft or silken tofu instead of firm?

Firm tofu works best for a scramble as it holds its texture, but soft tofu can create a creamier result if preferred.

2. How do I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet or microwave before serving.

3. Can I make this oil-free?

Yes! Use a non-stick skillet and sauté the vegetables with a splash of water or vegetable broth instead of oil.

4. What pairs well with this scramble?

Serve it with toast, avocado slices, roasted potatoes, or a side salad for a complete meal.

5. How do I make this recipe soy-free?

You can substitute tofu with crumbled chickpeas or mashed tempeh for a soy-free version.


Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.

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