Ahh, scrambled eggs! When you go completely plant based, eggs are often something that you will CRAVE for many years. So many childhood memories and comfort foods are associated with eggs, but now you can have all that back again with our BEST textured scrambled tofu recipe that tastes like real eggs (well, almost).
This recipe is going to blow you away if you’re one of those people who loves and misses their eggs, but wants to keep their diet vegan/plant based for health and ethical reasons.
So, don’t be shy, go ahead, give it a try! You won’t be disappointed.
How Can Tofu Taste Like Eggs?
It may sound outlandish, but hard-pressed tofu really does have an eggy texture when cooked in certain ways. A little like chickpea flour (otherwise known as ‘gram’ flour) makes the most awesome Spanish-style omelette.
You will also want to prepare your tofu in the right way to get the texture you desire for your vegan scrambled eggs. This means using a potato masher (not a ricer) to mash down your tofu into a scrambled egg consistency, of which we will elaborate more in the recipe below.
Are Tofu Scrambled Eggs Nutritious?
Yes, this delicious tofu scramble recipe is HIGHLY nutritious and non-acidic, unlike its ‘real’ egg counterpart.
The nutrients in tofu are pretty outstanding, as soy beans contain a complete amino acid profile that’s very similar to animal products. This makes soy products the perfect way for plant based eaters to obtain filling, complete proteins, along with these other protein-rich vegan foods.
Tofu and soy bean benefits include:-
- COMPLETE PROTEIN – As previously mentioned, tofu and other soy products are a great source of ‘complete’ amino acids. The body does recycle amino acids throughout the day, but that still means you need to eat an array of different protein sources for it to do this job properly. Eating foods like tofu (which already has a great amnio acid profile) hits all those target amino acids in one go.
- GOOD FOR PERI-MENOPAUSE – If you’ve got the GRRRS, it could be your hormones (especially if you’re of a certain age). The isoflavones in tofu are otherwise known as phyto-eostrogens. These phytoestrogens can subtly mimic eostrogen in the body and help alleviate the symptoms of the dropping eostrogen in peri-menopausal/menopausal women.
- PROTECTIVE PLANT COMPOUNDS – Tofu contains certain plant compounds named ‘isoflavones’. Isoflavones help protect against oxidative stress damage. This in turn helps protect you from premature ageing and all the damage that comes with that, including most major chronic diseases, not to mention premature wrinkles. Eat lots of antioxidant rich, plant foods alongside your isoflavones for a double whammy of anti aging compounds.
- NUTRIENT DENSE – Tofu is high in nutrients such as calcium, magnesium, iron, copper, manganese, phosphorus, potassium, zinc, B vitamins, riboflavin, panothenic acid, and selenium.
- BONE HEALTH – The isoflavones and calcium in soy products promotes good bone health. Keeping bones strong with good nutrition is vital as you age to stop brittle bones and osteoporosis.
- HEART HEALTHY – The fibre and phytonutrients in ALL legumes, including soy beans, and therefore tofu, are very good for keeping the heart healthy. Eat daily where possible for best results, alongside a healthy lifestyle in general.
- HELPS REGULATE CHOLESTEROL – The isoflavones in tofu may help reduce your bad cholesterol levels when eaten regularly and part of a healthy diet high in plant foods.
What Do I Serve Tofu Scrambled Eggs With?
Theis great textured, tofu scramble recipe can be served in a variety of ways. The recipe below is a veggie version, as in we have added lots of nice vegetables to make it more of a hearty meal, but this is completely optional.
You may wish to go for traditional scramble and omit all the vegetables, which works completely fine too. You do you!
Here’ a few ways to serve your tofu scramble that will make it irresistible to all and sundry:-
- On toast with butter (traditional).
- As a side to a veggie breakfast with all the other trimmings of toast, veggie sausages, baked beans (try our delicious BBQ beans made from scratch), and vegan bacon.
- Eat with air-fried crispy potatoes.
- Eat a bowl on its own with the added veggies for a low-carb option.
- Serve with the best EVER textured sausage burgers.
The BEST Textured Scrambled Tofu Recipe (Tastes Like Eggs!)
Equipment
- Chopping board
- Potato masher
- Non-stick pan
- Wooden spoon
Ingredients
- 1 400g block, firm tofu Smoked tofu is pretty delicious too for this dish.
- 1 red, bell pepper Sliced thinly
- 1 medium, white onion Sliced thinly
- Couple handfuls spinach
- 1 clove garlic crushed
- ½ tsp turmeric powder
- ½ tsp fresh or dried rosemary optional
- Cracked black pepper
- Hot water for sauteing veggies
Instructions
- Finely chop your onions and begin sauteing in a non-stick frying pan using splashes of hot water as necessary to stop sticking and burning.It's nice to let the onions stick a little to allow them to caramelise, which enhances the flavour of the dish.
- Meanwhile, chop your bell pepper into 2cm chunks and add to the pan. Keep sauteing and stirring quite often.
- Take your block of tofu and gently squeeze out excess moisture over your sink. Be careful with this process and don't over-do it. You don't need your tofu to be too dry. Next place your block of drained tofu on a chopping board and mash gently with a potato masher until it looks like a scrambled egg texture. This will usually only require one mash per section of tofu. No need to over-do this part as you want to keep texture in there.
- By now you're veggies are probably sauteed down nicely, so go ahead and add your tofu and spices. Allow your tofu to become a little coloured for a few minutes, then add your handfuls of fresh spinach. As soon as your spinach has wilted, you're ready to serve.
- Serve on buttered toast, or as a side dish with sausages, beans, or whatever else you would normally have with your fry up.
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Notes
Thanks for visiting ZestForever today!
We hope you like our delicious tofu scramble recipe as much as we do. It really is the perfect alternative to the egg version, and we’d go so far as to say that even non-vegans will enjoy this too (why not test it on them ;-))
If you liked this recipe a lot, then please feel free to share it with your friends via your social media channels.
Let’s bring about a plant based revolution!
