Tofu Scramble

Breakfast, Entrees.
My vegetarian clients give this recipe a thumbs-up! Here, tofu replaces the eggs to yield a high-protein breakfast. Top with chopped chives. Consider making a breakfast burrito with this tofu scramble - simply wrap in a whole grain tortilla and top with salsa!

Tofu Scramble


Quantity Ingredients
1 tsp / 5 ml olive oil
1/2 cup / 125 ml chopped onion
2 cloves garlic, crushed
1 pkg (12 oz/350 g) firm or 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 ground black pepper, to taste


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 Facts

Serving Size Per serving
Calories 166
Cholesterol 0
Carbohydrates 10
Fiber 2
Protein 15
Fat 9
Saturated Fat 1
Trans Fat 0
Sodium 139

Source: Leslie Beck's Healthy Kitchen