Just because you’re considering a vegan diet doesn’t mean you have to give up the pleasures of a big, country-style breakfast. I’m a small-town girl myself and let me tell you, we know how to do breakfast! The trick to making it vegan is finding delicious, animal-free ways to enjoy the start to your day. Don’t think you can do it without eggs? Take a leap off that cholesterol-laiden wagon and try something different, like Scrambled Tofu.
I read an article recently about how eating eggs for breakfast can help a person stay full longer. Dietician, Dr. Carrie Ruxton is quoted as saying, “The high protein level of eggs, combined with their low fat content, means that eggs are a great choice for those trying to manage their weight.”
“Hmm,” I thought to myself, “What else is high in protein and low in fat that could also produce that feeling of satiety?”
OK. I don’t walk around using the word “satiety”…at least not to myself. It’s what my mom would call a highfalutin word. I try not to argue with my mom. I just change the subject.
As my mind struggled for a new topic, my thoughts meandered toward tofu. It’s a long and winding road and I’ll spare you the details, but let me just say this, it’s hard to beat the protein content of tofu.
I’m from Missouri, the Show-me state. Translation? That means we usually need a little convincing before we decide for ourselves. With that in mind, here’s a little nutritional chart I put together comparing some standard breakfast fare to tofu. Many thanks to the folks at Calorie King for the nutritional information:
Ahh, tofu, the wonder food. For fewer calories it provides more protein, no cholesterol, less fat and a LOT less sodium.
Even if you’re now convinced of tofu’s nutritional value, your next question might be something like this. “How can I cook it so it doesn’t taste gross?”
Fair question. Don’t be embarrassed. It had to be asked.
Let me present to you, Exhibit A. Scrambled Tofu.
I happen to enjoy melting a little bit of vegan cheese on top with a couple of slivers of a sweet red pepper. A slice of toast (or two) on the side, and I’m set for the day.
Or at least for the morning.
Here’s my new slogan: Tofu. It’s not just for dinner any more. Hmm, maybe I won’t quit my day job just yet.
Scrambled Tofu
Ingredients
- 1 tablespoon olive oil
- 1 medium onion chopped
- 1/2 cup soy milk (plain, not vanilla flavored)
- 2 teaspoons corn starch
- 1/4 cup nutritional yeast flakes (optional, but they do add a nice cheesy flavor)
- 1 pound package of extra firm tofu (drained)
- 1/2 teaspoon turmeric
- 1/8 teaspoon black salt (this is also optional, but really adds a great “eggy” flavor)
- 1/2 teaspoon dried ground sage
- Sea salt and cracked pepper to taste
- Optional toppings: shredded vegan cheese, sliced green onions and/or sliced sweet bell peppers
Directions
- Heat the oil and the chopped onion in a skillet over medium heat. Cook until onions are tender, about 4 – 6 minutes.
- In a bowl combine plain soy milk and corn starch and stir until the two are well combined. Then add the nutritional yeast flakes, stir a little more and set aside.
- By now your onions should be tender and you’re ready for the next step. Bring on the tofu! Normally you’d want to press any excess liquid from a block of tofu, but we don’t have to worry about that with today’s recipe. Simply drain any fluids it might have been packed in and then begin tearing off chunks of the tofu and placing it in the skillet with the onions. You can continue breaking it into smaller pieces as it cooks, so no need to be overly picky here. Sauté the tofu in the skillet for 3 -5 minutes.
- Add the soy milk mixture to the sautéed tofu and stir. Use your spatula to continue breaking down larger tofu chunks into smaller pieces. You’ll want to keep stirring for a minute or so while the liquids are heating up. Then add the spices and stir a little more.
- If you’d like to add some shredded vegan cheese to the top, either place a lid on the skillet with the heat on low or place the scrambled tofu in a microwave-safe dish and heat it up in the microwave for a few seconds. Some vegan cheeses need a little coaxing to melt. Add any of your other favorite toppings and enjoy!
One very good variation that I strongly recommend is to combine the spices, oil, and tofu in a bowl beforehand; squeezing the tofu through your fingers.
The improvement is enough to make up for the messy hands.
Also, my spicing usually includes some curry powder rather than just turmeric.
May 17, 2012
3:26 pm
I have learned that any tips from you, Jason, are usually great ones. Bring on the curry!
May 17, 2012
4:04 pm
Never thought anything else can be scrambled apart from eggs…I am totally naive! Gee! Looks like this is a great breakfast variation. Yum!
May 18, 2012
3:38 am
Wow! I’ve never seen tofu look so delicious! What a great, creative recipe. Thanks for sharing. Also, I’m having a ChicWrap giveaway today that you should enter!
May 21, 2012
3:11 pm
This is a much sexier take on a pretty boring recipe of mine. I’ll probably add my green and red peppers in here somewhere and surprise the hell out of my boyfriend next time!
February 9, 2013
7:22 pm
I’m finally going to conquer my fears and make tofu scramble myself. Does it matter if the nutritional yeast is on flake or powder form?
February 27, 2013
6:16 pm
I have mostly used the flakey variety of nutritional yeast (probably because my sisters always told me I’m flakey…). However, you can use the powder form, just be sure to reduce the amount you use, possibly even by half as much. Be prepared to taste it a little until you get it just right.
February 28, 2013
8:40 am