Introduction: How to Make a VeganTofu Scramble

Picture of How to Make a VeganTofu Scramble

If you're not eating tofu, you're really missing out on a super food. Tofu is made from soybeans. It originally was found in China, but is now used in all types of foods, around the world. Tofu is high in protein and Iron, two nutrients a Vegan should always try to include in every meal.

I have tried many tofu scramble recipes before finally perfecting one. This is an instructable on how to make a healthy (vegan) substitute for scrambled eggs.

The whole process should take about a half an hour and serves four to five people. Feel free to change ingredients to satisfy your taste. This meal is quick, easy and yummy! Enjoy!

Step 1: Gather All of Your Ingredients

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When cooking, it is nice to have everything conveniently all on one area, so you’re not running around your kitchen rooting around for ingredients or cooking tools. You'll need:

Food:
Sixteen ounces of firm tofu (180 calories total)
Three cloves of garlic (12 calories total)
one third of a medium red pepper (12 calories total)
one third of a medium yellow pepper (12 calories total)
one third of a medium orange pepper (12 calories total)
half of a medium white onion (22 calories total)
handful of thin baby carrots (20 calories total)
five medium white mushroom caps (20 calories total)
two medium tomatoes (44 calories total)
one tbs of Bragg Liquid Aminos
1 tbs of olive oil (119 calories total)
1/8 cup of nutritional yeast (80 calories total)
1 tsp of kosher salt
2 tbs garlic powder
1 tbs chili powder
1/2 tbs onion powder
1 tsp turmeric
1 tsp paprika

(Total calories: about 533. So, if this is serving four people, this dish is about 134 calories per serving.)

Other supplies:
medium skillet
spatula
set of measuring spoons (I eyeball it usually)
sharp knife
cutting board
cheese cloths

Step 2: Press the Tofu

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The tofu must be drained of as much excess liquid as possible. I like to cut the tofu in half and press it between two clean, folded cheese cloths; this method works pretty well for me.

Step 3: Cut the Vegetables

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Cut the veggies however you would like them to be cut. Personally, I like them to be diced fairly small. Crush cloves and mince the garlic cloves. I use the blade of the knife to smash the garlic and the cut it as small as I can.

Step 4: Sautee the Garlic

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Turn the stove on medium heat, and pour the olive oil into the pan. After the oil heats up a bit, add the crushed garlic. Saute for two minutes or until the garlic is translucent and aromatic.

Step 5: Add the "hard" Vegetables

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Since we have many vegetables with varying cooking times, it is best to cook the cook certain veggies first. Place the carrots and peppers into the pan, Saute four minutes or until tender.

Step 6: Add Seasoning

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Add the garlic powder, onion powder, paprika, chili powder, and salt. Stir into the vegetables. Taste the scramble to see you if prefer more seasoning.

Step 7: Add Tofu

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Add the tofu and use the spatula to break it up into pieces. I like to smash the tofu to make it more like eggs.

Step 8: Add "soft" Vegetables

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Next, the vegetables that cook faster can be introduced to the scramble. Add the mushrooms, onions, and tomatoes. Stir.

Step 9: Add Tumeric

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Add the turmeric and stir.
Turmeric is optional; it makes the scramble appear yellow. The recommended amount is negligible, so don’t worry about your dish taking on a curry flavor. Also, turmeric does have an antibacterial agent in it, so might as well use it!

Step 10: Add Bragg Liquid Aminos

Picture of Add Bragg Liquid Aminos

Bragg Liquid Aminos tastes a lot like soy sauce. I like to use it because it contains sixteen amino acids and it has low sodium. Squirt the Bragg Liquid Aminos into the skillet. Stir. Let the scramble cook for a minute or two, allowing the liquid from the Bragg Liquid Aminos to evaporate.

Step 11: Add Nutritional Yeast

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Sprinkle the nutritional yeast on the scramble, stir. Let the scramble "brown" for one minute and then sir again. Repeat this until you are happy with the texture of tofu. I like mine to be of medium hardness.

Nutritional yeast is deactivated yeast. It has a buttery, cheesy, nutty flavor. I like to use it because it is a great source of vitamins and protein. (It also tastes amazing!) As a vegan, it is important to use food rich in B vitamins, since they are harder to find in non-animal sourced foods. Nutritional yeast is the only non-animal source of B12 aside from fortified cereals and multivitamins.

Step 12: Serve and Enjoy

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Make sure to let the scramble "brown."  The vegetables should all be tender and the tofu should appear to be almost seared.  The majority of the liquid should have evaporated.   

Comments

TenyaP (author)2015-11-09

Thank you! This recipe is a regular dish at my house now.

alysia.moore.1 (author)2014-11-04

Looks awesome! Great job with the instructions. I've been craving scrambled "eggs" for months since becoming vegan and this looks like it will satisfy my craving :)

VeganDebi (author)2014-05-04

Looks great, will try.

octollama (author)2012-01-31

Thanks for the amazing recipe!!!
I made this for lunch and it was the best!
This meal has made it into the top 5 meals I've had since I've been vegan. (about 3 months now)

Foaly7 (author)2010-09-14

Could somebody please feed this to an ovo-vegetarian or meat eater, or lacto-ovo-vegetarian, and ask them if it tastes like real scrambled eggs?

murf73 (author)Foaly72011-11-30

My husband is a carnivore and wasn't fooled, but he liked it anyway :)

murf73 (author)2011-11-30

Hey, this recipe is fantastic! I am a vegan that is married to a decided carnivore. At first he complained that he didn't like tofu OR bell peppers but he ate three servings and was snacking on it later on so says something! By the way, this recipes is great served in whole grain taco shells! Thanks for the recipe!

PixelDreams (author)2011-04-17

This looks really good and I do love tofu scramble. I never would have thought to add the yeast, but love the Bragg! Thanks for sharing. Although, I was waiting for a splash of the beer to be added..... : )

godfish (author)2010-07-11

Thank you for this. As a person that can't eat real eggs or meat I'm going to love making this. I was on vacation in San Fresco and found a restaurant ran by a group of Krishna's acrossed from the city hall. The breakfast there was the best in the world and all vegan. We walked there ever morning for breakfast and I have to say it was one of the best eating experiences of my life. And I love how the beer is in ever picture, beer is a great food.

junits15 (author)2010-07-10

i cant get over the texture of tofu, its just nasty

drewSaysGoVeg (author)2010-07-09

Were you drunk by the time you finished making it? You have beer in every single picture.

In addition to this being a great looking meal that I'll be sure to try (though likely a lower-carb version), you also inadvertently made me aware that Miller/Coors products are free of isinglass and thus suitable for vegetarians/vegans. Thanks for the doubleplusgood instructable!

chndt2008 (author)2010-07-09

Praise from the Chinese people: you're great!

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