Scrambled Tofu

This alternative to scrambled egg is full of flavour and a good hot breakfast choice for Vegan, Low Fat and Egg Free diets.



Tofu is a healthy and tasty alternative to scrambled eggs. While, in itself, tofu has little flavour, you can use this an asset, bringing your own vegetables, spices and/or herbs to the dish and making it appropriate for the specific occasion.

I have added smoked paprika, which provides a flavour reminiscent of bacon and is a good introduction to people unfamiliar with tofu.

This combination is suitable for all diets. Use the more regular scrambled tofu mix including onion (not Fodmap), garlic (not Fodmap), ginger and soy sauce (tamari for Gluten Free) for a variation.

Like all hot breakfasts, scrambled tofu can be served with added extras to make a more substantial dish. I think mushrooms are particularly good (not Fodmap); add them separately or incorporate them into the scramble.


Diets for which Scrambled Tofu is suitable:

Diabetic, Diary Free, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Vegetarian and Vegan.

Ingredients

Preparation: 5 mins | Cook: 15 mins | Serves: 2-3

1/2 tbsp oil
1/2 red pepper
2 spring onion, only the green tops*
1/2 green chilli**
400 gm (2 cups) tofu***
1/4 tsp smoked paprika****
1/2 tsp Worcestershire sauce (ensure Gluten Free)
1/2 tsp salt
1/2 tsp cracked black pepper

Method

HEAT oil in a small frying pan.
CHOP the pepper, chilli and the green tops of the spring onions.
COOK the chopped vegetables over a medium heat, for 5-10 minutes until softened through but not browned.
CHOP the tofu roughly.
INCREASE the heat of the pan and add the tofu and the remaining ingredients.
COOK for 5-10 minutes mixing continuously to ‘scramble’ the tofu.
SERVE hot or cold.

Serve

– As an alternative to scrambled egg along with accompanying sides suitable for the relevant diets.
– On toast with roasted tomatoes.
– As sandwich filling.
– Add chilli sauce if you like it spicy.

Notes

* Replace with a shallot (not Fodmap) or 1/2 small onion (not Fodmap).
** Avoid or reduce the chilli to suit your palate.
*** There are numerous types of tofu. A silken tofu will give you a very soft ‘scrambled’ tofu; my preference is for a firmer tofu for this dish.
**** Replace with a tsp of grated ginger and a diced tomato for a more Asian flavour combination. Also consider adding tamari and sesame oil (not Nut Free).

Other Breakfast recipes for Vegan Diets:

Yoghurt
Bircher Muesli
Rhubarb, Baked with Ginger

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