Tofu Scramble…Really?

Feb 7

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I love eggs. I think they’re the perfect food next to the avocado. Writing a tofu scramble recipe as part of my egg-free breakfast option series seems kind of old school and nostalgic. I know, I know, there are a lot of tofu scrambles out there, so why bother. Here’s a little back story…

Tofu memories and musings

I remember my first tofu scramble in the mid 1980s at a natural food co-op in Chico, Ca. It was crumbly and golden with flecks of dill, just like a scramble you might find at a diner. And while it looked kind of like a scramble, it certainly didn’t taste like one. The texture was a bit dry and the flavor was typical tofu — bland.

I wondered how you could make tofu taste like eggs and was convinced that you just couldn’t. But I have to say tofu has its own appeal if you try not to force it into a box it doesn’t fit into. I was always annoyed with vegetarian and vegan recipes with names like “burger”, “egg”, and “salmon” when in reality the imposter ingredient was either black beans or lentils, tofu, or shredded carrots for the salmon! Seriously? It’s like calling carob a chocolate substitute. It’s not chocolate, so stop saying it is. Please don’t insult my palate.

It’s all about the flavor…

When it comes to ingredient substitutes I’m up for the challenge so coming up with my version of a tofu scramble seemed like a fun one to try. And I actually love the texture and potential flavor possibilities of tofu. It takes effort to infuse this bland block of soybean paste with flavor but when you get it right, it can be super tasty!

Here’s a few secret culinary tricks I use when trying to coax some flavor into a tofu scramble or any tofu-based savory dish.

Take advantage of alliums like onions, leeks, shallots and garlic.
Spice it up! Try garlic and onion powder, cumin, coriander, turmeric, curry, chili powder.
Herb it up! Both dried and fresh herbs have a lot of flavor mileage. An Italian seasoning blend or Herbs de Provence are easy ways to get great flavor in a few good shakes. Fresh herbs added toward the end of cooking, add some punchy, herby brightness.
Don’t forget salty things! Use sea salt, tamari or shoyu, miso, dulse, even a touch of fish sauce if you dare.
Strong pungent condiments and other umami treasures are going to take it up a knotch. Mustard, capers, olives, nutritional yeast and grated Parmesan are a wonderful add. Sautéed mushrooms also add depth and earthiness.
If you are an omnivore, add bacon! Just be mindful of quality and choose the good stuff: organic, pasture-raised, grass fed, no hormones, nitrate-free, sugar-free.

Aside from the tips above, remember the importance of tasting your food as you cook. If you don’t, you run the risk of under or over seasoning. So please, take a little taste and adjust as you go. This advise pretty much applies to all cooking, so feel free to take this advise into your kitchen whenever you cook anything.

Scrambled Sprouted Tofu and Onions with Peppers and Greens

Yield 2

Author Lizette Marx

Can’t find any eggs at the store? This tofu scramble will satisfy your cravings for an eggy breakfast. Seasoned generously with spices, sautéed onions and red peppers, plenty of greens and herbs, and an umami-rich savory sauce, this scramble captures loads of flavor. Top with your favorite cheese or nut cheese and each bite will be a delight. You might just forget you’re eating tofu for breakfast.

Ingredients

8 ounces organic sprouted firm tofu
3 tablespoons avocado oil, divided
1 small onion, diced (about 1/3 to 1/2 cup)
1 small red bell pepper, diced (about 1/3 to 1/2 cup)
1/4 teaspoon sea salt
1 teaspoon dried dill
1/2 teaspoon curry powder or turmeric
1/2 teaspoon Paprika
1/2 teaspoon Garlic powder
1/3 cup Green onions, sliced thinly
1 cup chopped kale or baby spinach
Freshly cracked black pepper
2 tablespoons grated or crumbled plant-based cheese, optional
1 tablespoon chopped parsley, basil or cilantro

Savory Sauce

1/4 cup Vegetable stock
2 Tablespoon Dijon mustard
1 Tablespoon Tamari
1 Tablespoon Nutritional yeast

Instructions

Drain tofu and place in a bowl. Break it up with a fork or your hands until it is crumbled into medium to small pieces. NOTE: If you are using a softer tofu you might want weigh the tofu down to remove any excess moisture. To do this, place the block of tofu between two plates and weight it down with something heavy like a sturdy paperweight or a couple canned goods. Weigh the tofu down for about 30 minutes before breaking it up into scramble-like pieces.
Heat a large skillet on medium low heat and add avocado oil. Add onions, red peppers and sea salt. Reduce heat to low and cover skillet to sweat the vegetables until they soften.
Stir in, dried dill, paprika, garlic powder, and curry powder. Cook for another minute. Transfer vegetables to a plate or bowl and set skillet aside.
In a small bowl, make the savory sauce: mix the vegetable stock, tamari, Dijon mustard and nutritional yeast together until smooth. Set aside.
Return skillet to medium heat and add a little more avocado oil if the pan is dry. Add tofu and sauté until lightly browned.
Pour in savory sauce and mix gently and throughly throughout the tofu.
Return the vegetables, scallions and baby spinach to the skillet and fold them into the tofu scramble. Depending on how you like your scramble, cook the tofu longer for a drier scramble and for less time if you like a soft scramble.
Season with freshly cracked pepper and more sea salt to taste.
When serving, add grated or crumbled cheese and chopped herbs of choice. Enjoy!

Notes

Choose sprouted organic firm tofu when available. Sprouted tofu is much easier to digest and contains more calcium. If you can't find it, no worries; a good-quality firm or extra-firm tofu will do the trick.

If you want to use plant-based cheese, check the ingredients. The best varieties are made from whole ingredients like almonds, cashews or hemp seeds and contain sea salt, as well as good quality fat such as coconut oil. Avoid cheeses that contain potato or rice starch, flour, tapioca starch, cornstarch, agar-agar, or carrageenan.

Nutrition Facts

Calories

356

Fat (grams)

27 g

Sat. Fat (grams)

3 g

Carbs (grams)

16 g

Fiber (grams)

6 g

Net carbs

10 g

Sugar (grams)

5 g

Protein (grams)

16 g

Sodium (milligrams)

1100 mg

Cholesterol (grams)

0 mg

Marx Culinary

Lizette Marx