Scrambled tofu on toast

Scrambled Tofu on Toast for breakfast

Scrambled tofu on toast is a great way to start the day instead of “traditional” scrambled eggs with estrogen & progesterone. This dish has loads of protein, fibre and taste bud action & no hormones. To be honest, I was never a great fan of traditional scrambled eggs. They were ok, but I don’t miss them at all since going vegan. But this uber healthy & tasty scrambled tofu recipe is something I would definitely miss. Especially if tofu were banned by order of the “meat & dairy lobby”! Here’s what Wikipedia has to say about tofu dishes. Here’s my article on what’s really in a plate of eggs aside from what would have been a baby chicken!

A few tips to help get this tastebud bomb together

This is best made with tofu from a local Chinese supermarket as the consistency is much better. It’s also hugely cheaper than Cauldron or other fancy brands of tofu. I find Tofu King to be a good reliable brand. It’s also a good plan to do the veg the night before. Then you can just heat them in the microwave prior to adding to the mix. You want the medium firm tofu. It’s called medium firm, but in fact it’s pretty soft plus some firm tofu.

My first scrambled tofu experience was a revelation.

I first had scrambled tofu on a visit to the US – when I landed in Flagstaff Arizona on a road trip to Dallas in 1985. I went to a very progressive vegan café back then – 40 years ago! There were lots of inovative dishes on the menu. It was great to discover scrambled tofu & this is a development of that recipe. Personally I think this is a better recipe as it has all the tasty nutritious extra veggies in it.

Is scrambled tofu on toast just for breakfast?

Although this scrambled tofu on toast is generally listed as a breakfast item, , you can have this any time of the day. But it’s particularly good for breakfast – especially if you do the veg the night before. It’s best on wholemeal toast….. especially sourdough bread – see my recipe here. It’s even better served on a bed of garlicky spinach with sliced avocado on top and a splash of my favourite Chollula chilli sauce! See pic. Though sometimes I like my spinach on the side. Adding spinach to the mix is also a clever way to increase the total usable protein availability due to the effect of protein combining.

Scrambled tofu on toast a la florentine

very nutritious and tasty alternative to trad scrambled hen's eggs - easy, foolproof and cruelty free.

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Prep Time 45 minutes mins

Cook Time 20 minutes mins

Servings: 8 people

Course: Breakfast

Cuisine: Southern USA

Ingredients Equipment Method Notes

Ingredients

  

1x2x3x?

• 5 tbsps heaped heaped tablespoons Marigold nutritional yeast was 3 but I upped it - tastes better now!
• 3 teasp flat turmeric
• 1½ teasp flat flat teaspoons ground cumin.
• 3 teasp flat paprika or smoked paprika or a mixture of the tea
• ½ teasp flat flat teaspoon white pepper
• 1 teasp flat flat teaspoon of Kala Namak black salt - was ½ but I upped it!
• 2 teasp flat flat teaspoons Marigold Stock powder.
• 1 teasp flat onion powder
• 1 teasp flat garlic powder
• 1 tbsp of soy sauce was 2 teasps - can use less but I like it this way
• 4 tbsps water add enough so it's a thickish mobile paste.
• 1 whole medium red onion finely diced or thin strips
• 1 whole small aubergine my kids don't like it so I don't bother
• 1 whole medium pepper cut in thin strips, then in half
• 25 individual baby plum tomatoes – optional – half a box roughly cut in half
• 150 g Mini portobellos/chestnut mushrooms – Half a box sliced fairly fine. Optional - I'm on the fence on this.
• 1 whole small courgette cut in narrow segments.
• 6 cloves garlic in a garlic crusher or sliced finely.
• 600 g medium firm tofu 1 whole pack of tofu king tofu
• 300 g firm tofu ½ pack of tofu king tofu
• 1 tbsp drained capers. optional - but I love them
• 2 tablespoon or a pack of chives chopped into half cm lengths
• 3 whole finger chillies chopped finely.
• 500 g baby leaf spinach 2 average packs
• ⅓ teasp chilli powder optional but adds a nice heat

Equipment

• 1 Wok
• 1 collander
• 1 Actifry not essential but useful

Method

 

1. In a half litre jug, add nutritional yeast, turmeric, cumin, paprika, , salt, and pepper and all the other spices.
   
2. Add water and mix well - using the back of a wooden spoon to remove any lumps
   
3. Cook off all the veg in the appropriate order in the Actifry or a wok - around 15 minutes for each batch – you can do peppers and courgettes together, and chuck the halved tomatoes in halfway. Onions & mushrooms work best in a wok…..
   
4. While your doing this, crush around 7 or 8 cloves of garlic into a large pan with a little oil and sauté until browning nicely.
   
5. Add in the washed spinach and sauté until nicely wilted – add in some black pepper and a sprinkle of soy sauce as you do.
   
6. Drain the tofu, then use fingers to break up the tofu in a separate bowl – not too much though – just one squidge through the fingers - enough to resemble scrambled eggs.
   
7. Transfer to a microwave safe bowl – I prefer pyrex….. and heat on half power for 5 minutes - drain and repeat. You want to get it up to around 80°C – each time tip into a colander to drain the water released and repeat if necessary. Don't overdo it though as you still want it to be soft, just not too wet. Around a maximum of 5 or 6 minutes twice seems to work well. If you overdo it, the tofu looses its softness.
   
8. Tip into the pan with the cooked veggies and capers and pour seasoning over tofu & veg mix and combine well – but not vigorously – more gently turning it over - colouring as much of the tofu mix as possible.
   
9. Toss in chives at this point and then continue to stir gently as necessary for another 1 to 2 minutes to heat them all through. You’re just aiming to get the tofu mix hot throughout (you’ve already heated the tofu in the microwave which helps with this bit). Cover and heat gently making sure it doesn’t stick or burn while doing the wholemeal toast.
10. Put a bed of spinach on each slice of toast,
    
11. Add a generous helping of the scrambled tofu mix on top. Add some sliced avocado if you fancy, then spread some chilli sauce on top if you like, and ground black pepper.
    

Notes

• This will served 5 very generously, or 6 comfortably.
• I've used an extra block of firm tofu and adjusted the veggies and spices to suit so now, it will make 1.3kg so a standard batch will be about 1.05kg.
• So that's a whole 600g of soft and 1 1/2 blocks of firm.
• so a generous portion is around 210g for a medium sized piece of toast. 180g is "adequate".

Tried this recipe?

Let us know how it was!