Tofu Scramble

My vegetarian clients gave this recipe a thumbs-up. Here, tofu replaces the eggs to yield a high-protein breakfast that’s very low in saturated fat.

Tofu Scramble


Quantity Ingredients
1 tsp / 5 ml canola oil
1/2 cup / 125 ml chopped onion
2 cloves garlic, crushed
1 pkg (12 oz/350 g) extra firm tofu
1 tsp / 5 ml turmeric
1/2 tsp / 2 ml chili powder
1 tsp / 5 ml cumin seeds
1 tbsp / 15 ml sodium-reduced soy sauce
freshly grouns black pepper


Heat oil in a skillet over medium heat. When pan is hot, add onion; sauté for 4 to 5 minutes or until golden brown. Add garlic; sauté for another minute.

With your hands, crumble tofu into 1-inch (2.5 cm) pieces; add to skillet. Stir in turmeric, chili powder, cumin seeds and soy sauce. Season with black pepper.

Continue to cook over medium heat for 8 to 10 minutes or until most of the moisture from the tofu has evaporated and the tofu begins to brown.

Serves 4.

Nutrition per serving: 166 cal, 15 g pro, 9 g total fat (1g saturated fat), 10 g carb, 2 g fibre, 0 mg chol, 139 mg sodium

Tip: for added colour, add freshly chopped cilantro or chives just before serving.

Source: Leslie Beck's Healthy Kitchen