Name: Simple Tofu Scramble Recipe
Prep time: 5 min
Cook time: 10 min
Total time: 35 min
Yield: 2
Cuisine: Asian
Ingredients: 12 oz tofu; ½ small red onion; Salt and ground black pepper; 2 tbsp dry vegetable soup mix; 1 tbsp olive oil; 4 fresh parsley sprigs

Get ready to tickle your taste buds with a delightful tofu scramble. This easy-to-follow recipe transforms the humble tofu into a delicious and nutritious meal. Packed with protein and seasoned with a mix of spices and herbs, this tofu scramble is a perfect vegetarian alternative to the traditional scrambled eggs.

Photos of Simple Tofu Scramble Recipe

Tofu and vegetable soup mix might not be regular items in your pantry. Tofu is a soy-based, high-protein food item that can be found in a variety of firmness levels. For this recipe, we will be using firm tofu, which holds its shape well when cooked. Dry vegetable soup mix is a blend of dehydrated vegetables and spices, typically found in the soup aisle or seasoning section of most supermarkets.

Essential Ingredients for Tofu Scramble

Tofu: A protein-rich ingredient that will add consistency and absorb the flavors of your scramble.

Red onion: Gives a mellow, sweet flavor when cooked and adds a punch of color.

Salt and ground black pepper: Basic seasonings to enhance the natural flavors of the other ingredients.

Vegetable soup mix: A blend of dried vegetables and seasonings that add a depth of flavor.

Olive oil: Used for sautéing the onion and tofu; it also adds a subtle, savory flavor to the dish.

Parsley sprigs: A fresh, vibrant garnish to complement the savory scramble.

One reader, Lamond Layton says:

This simple tofu scramble recipe is a game-changer! The flavors are incredible, and it's so easy to make. I love how versatile it is - I can add my favorite veggies and spices to make it my own. It's my go-to breakfast now!

Lamond Layton

Key Techniques for Making a Delicious Tofu Scramble

How to press tofu: Place the tofu onto a plate and set another plate on top. Apply a 3- to 5-pound weight on top, such as a container filled with water, and press for 20 to 30 minutes. Drain and discard the accumulated liquid.

How to sauté onions: Heat a skillet over medium heat, add olive oil and onion, and sauté for about 5 minutes or until translucent.

How to crumble tofu: Crumble the pressed tofu into the skillet, breaking apart any large chunks with a wooden spoon.

How to garnish with parsley: Transfer the tofu scramble to a serving dish and garnish with fresh parsley sprigs.

How To Make Simple Tofu Scramble

This tofu scramble recipe is a hearty vegan dish that’s great all day, not just for breakfast. You can serve with rice or salsa for a full healthy meal.

Preparation: 5 minutes

Cooking: 10 minutes

Press Time: 20 minutes

Total: 35 minutes

Serves:

Ingredients

12oztofu,extra-firm
½smallred onion,chopped
salt and ground black pepper,to taste
2tbspdry vegetable soup mix
1tbspolive oil,or more as needed
4fresh parsley sprigs,chopped

Instructions

Place tofu onto a plate and place another plate on top. Set a 3- to 5-pound weight on top (a container filled with water works well).
Press tofu for 20 to 30 minutes; drain and discard the accumulated liquid.
Heat a large skillet over medium heat. Add olive oil and onion; saute for about 5 minutes or until translucent. Add dry vegetable soup mix and stir to coat.
Crumble tofu into the skillet; break apart any large chunks with a wooden spoon. Season with salt and pepper.
Cook and stir for 5 to 10 minutes or until golden brown and flavors have been absorbed. Transfer to a serving dish and garnish with parsley.

Nutrition

Calories: 467.47kcal
Fat: 18.72g
Saturated Fat: 3.88g
Monounsaturated Fat: 8.70g
Polyunsaturated Fat: 4.81g
Carbohydrates: 51.27g
Fiber: 4.47g
Sugar: 3.19g
Protein: 25.68g
Cholesterol: 54.76mg
Sodium: 2718.35mg
Calcium: 393.04mg
Potassium: 525.66mg
Iron: 4.82mg
Vitamin A: 14.56µg
Vitamin C: 4.30mg

Crucial Technique Tip for Mastering Tofu Scramble

When pressing your tofu, it's important to ensure even pressure to extract as much liquid as possible. This will give your tofu a firmer texture and allow it to better absorb the flavors of the vegetable soup mix and onion. You can achieve this by using a flat, heavy object like a cast-iron skillet or a large book.

Time-Saving Tips for Preparing a Tofu Scramble

Prep ahead: Prepare the tofu and chop the onion the night before to save time on the day of cooking.

Use a food processor: Use a food processor to crumble the tofu quickly and evenly, saving time and effort.

One-pan cooking: Consider using a non-stick skillet to cook the tofu scramble, reducing the number of dishes to clean up afterward.

Multi-task: While the tofu is pressing, use that time to chop any additional vegetables or prepare a side dish to serve with the scramble.

Batch cooking: Make a larger batch of tofu scramble and store the leftovers for a quick and convenient meal later in the week.

Substitute Ingredients For Simple Tofu Scramble Recipe

tofu - Substitute with chickpeas: Chickpeas can provide a similar texture and protein content to tofu, making them a great substitute in a tofu scramble recipe.
red onion - Substitute with shallots: Shallots have a milder flavor compared to red onions and can add a subtle sweetness to the tofu scramble.
olive oil - Substitute with coconut oil: Coconut oil can add a hint of sweetness and a unique flavor to the tofu scramble, enhancing its overall taste.
fresh parsley - Substitute with cilantro: Cilantro can provide a fresh and citrusy flavor, adding a different dimension to the tofu scramble.

Presentation Tips for a Delightful Tofu Scramble

Elevate the tofu scramble: Create a visually stunning presentation by using a ring mold to shape the tofu scramble into a neat round. This will give the dish a refined and elegant appearance.
Garnish with microgreens: Add a pop of color and freshness to the dish by delicately placing vibrant microgreens on top of the tofu scramble. This will elevate the visual appeal and add a touch of sophistication.
Incorporate edible flowers: Introduce a touch of luxury by incorporating edible flowers, such as nasturtium or pansies, to add a visually striking and delicate element to the dish.
Utilize fine dining plating techniques: Apply the principles of fine dining plating, such as using negative space and precise placement, to create an artful and visually captivating presentation.
Accent with a drizzle of balsamic reduction: Elevate the dish with a carefully executed drizzle of balsamic reduction, adding a touch of complexity and elegance to the overall presentation.
Serve on a sophisticated plate: Choose a sleek and modern plate to showcase the tofu scramble, ensuring that the presentation reflects the high standards of a Michelin-starred establishment.
Add a sprinkle of smoked paprika: Enhance the visual appeal and add a hint of smokiness by delicately dusting the dish with a sprinkle of vibrant smoked paprika.
Incorporate a touch of gold leaf: For a truly luxurious touch, consider delicately placing a small piece of edible gold leaf on the tofu scramble, adding a touch of opulence to the presentation.

Essential Tools for Crafting the Perfect Tofu Scramble

Plate: A flat, typically round dish, typically made of ceramic or glass, used for serving food.
Weight: A heavy object used to press tofu to remove excess liquid.
Skillet: A frying pan with a long handle and a wide, flat bottom, used for cooking food.
Wooden spoon: A spoon made of wood, used for stirring and mixing ingredients while cooking.
Serving dish: A dish used for serving food, typically with an attractive design.

Storing and Freezing Your Tofu Scramble

Let the tofu scramble cool completely before storing or freezing.
For short-term storage, place the cooled tofu scramble in an airtight container and refrigerate for up to 3-4 days.
To freeze the tofu scramble:
- Divide the cooled scramble into individual portions and place them in freezer-safe containers or resealable bags.
- Remove as much air as possible from the bags before sealing to prevent freezer burn.
- Label the containers or bags with the date and contents for easy identification.
- Freeze the tofu scramble for up to 2-3 months for optimal quality and flavor.
To reheat the frozen tofu scramble:
- Thaw the desired portion in the refrigerator overnight.
- Place the thawed scramble in a skillet over medium heat and cook, stirring occasionally, until heated through and any excess moisture has evaporated.
- Alternatively, you can reheat the scramble in the microwave, stirring every 30 seconds until it reaches the desired temperature.
If the reheated tofu scramble appears dry, add a splash of vegetable broth or water to help restore moisture and prevent it from sticking to the pan.

How To Reheat Leftover Tofu Scramble

The best way to reheat leftover tofu scramble is in a skillet over medium heat. Add a small amount of olive oil or water to the pan to prevent sticking and to help rehydrate the tofu. Stir occasionally until heated through, about 3-5 minutes.
Another option is to use the microwave. Place the tofu scramble in a microwave-safe dish and cover with a damp paper towel. Heat on high for 30-60 seconds, or until heated through. Stir halfway through heating to ensure even reheating.
If you have an air fryer, you can also use it to reheat your tofu scramble. Preheat the air fryer to 350°F (175°C) and place the tofu scramble in the basket. Cook for 2-3 minutes, shaking the basket halfway through, until heated through and slightly crispy on the outside.
For a crispy texture, you can also reheat the tofu scramble under the broiler. Place the tofu scramble on a baking sheet and broil for 1-2 minutes, or until heated through and slightly browned on top. Keep a close eye on it to prevent burning.
Regardless of the method you choose, be sure to taste the reheated tofu scramble and adjust the seasoning as needed. You may want to add a splash of soy sauce, hot sauce, or fresh herbs to brighten up the flavors.

Interesting Trivia About Tofu Scramble

The tofu scramble recipe is a great source of plant-based protein and can be easily customized with various vegetables and seasonings. Tofu is a versatile ingredient that can absorb flavors well, making it a great option for a savory breakfast or brunch dish. It's also a good source of iron and calcium, making it a nutritious addition to your diet.

Is Making Tofu Scramble at Home Cost-Effective?

This tofu scramble recipe is highly cost-effective for a household. Tofu is an affordable and versatile ingredient, and the addition of vegetable soup mix and onion enhances the flavors without breaking the bank. The approximate cost for a household of 4 people is around $8-$10, making it a budget-friendly option. The recipe's simplicity and use of basic ingredients make it accessible for many households, providing a nutritious and satisfying meal at a reasonable price. Overall Verdict: 8/10

Is This Tofu Scramble Healthy or Unhealthy?

The simple tofu scramble recipe is a relatively healthy dish, offering several nutritional benefits:

Tofu is an excellent source of plant-based protein, low in calories, and contains essential amino acids.
Onions provide flavor and contain antioxidants, such as quercetin, which may help reduce inflammation.
Olive oil is a healthy fat that can help improve heart health when consumed in moderation.
Parsley is rich in vitamins A, C, and K, and contains antioxidants that may help protect against chronic diseases.

However, there are a few aspects of the recipe that could be improved to make it even healthier:

The dry vegetable soup mix may contain high amounts of sodium, which can contribute to high blood pressure and other health issues when consumed in excess.
The recipe lacks a significant source of fiber, which is essential for digestive health and can help with weight management.

To make this recipe even healthier, consider the following suggestions:

Replace the dry vegetable soup mix with a homemade blend of dried herbs and spices, such as garlic powder, onion powder, and dried thyme, to reduce sodium content.
Add fiber-rich vegetables to the scramble, such as diced bell peppers, mushrooms, or spinach, to increase the nutrient density and fiber content of the dish.
Use a reduced amount of olive oil or opt for a non-stick cooking spray to minimize the calorie contribution from added fats.
Serve the tofu scramble with whole-grain toast or a side of fresh fruit to add more fiber and nutrients to the meal.

Editor's Opinion: Thoughts on This Tofu Scramble Recipe

The simple tofu scramble recipe is a delightful and nutritious dish. The method of pressing the tofu ensures a perfect texture, while the addition of dry vegetable soup mix infuses the dish with rich flavors. The sautéed onions add a lovely depth, and the garnish of fresh parsley provides a pop of color and freshness. This recipe is a wonderful option for a quick and satisfying breakfast or brunch.

Enhance Your Simple Tofu Scramble Recipe with These Unique Side Dishes:

Garlic Roasted Asparagus: Toss asparagus with olive oil, minced garlic, salt, and pepper, then roast until tender and slightly crispy.

Mango Avocado Salad: Combine diced mango, avocado, red onion, and cilantro with a lime vinaigrette for a refreshing and colorful side dish.

Coconut Curry Cauliflower Rice: Sauté cauliflower rice with coconut milk, curry powder, and a touch of turmeric for a flavorful and healthy alternative to regular rice.

Delicious Alternatives to Tofu Scramble

Vegan Lentil Soup: This hearty soup is packed with protein and fiber, perfect for a cozy night in.

Grilled Vegetable Skewers: These colorful skewers are a great addition to any barbecue or potluck, and they're a delicious way to get your daily dose of veggies.

Mango Coconut Chia Pudding: This refreshing and healthy dessert is a great way to satisfy your sweet tooth while also getting a boost of omega-3 fatty acids.

Appetizers and Desserts That Complement Tofu Scramble

Appetizers:

Stuffed Mushrooms: Impress your guests with these savory stuffed mushrooms filled with a flavorful mixture of herbs, cheese, and breadcrumbs. They're the perfect bite-sized appetizer to kick off any meal.

Spinach and Artichoke Dip: Indulge in this creamy and cheesy spinach and artichoke dip, served warm with crispy tortilla chips or bread slices. It's a crowd-pleasing appetizer that will have everyone coming back for more.

Desserts:

Chocolate Mousse: Indulge in a rich and velvety chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth texture and decadent flavor will satisfy any sweet tooth.

Apple Crisp: Savor the warm and comforting flavors of a homemade apple crisp, with tender baked apples and a crispy, buttery oat topping. Pair it with a scoop of vanilla ice cream for the perfect balance of sweetness and tartness.

Why trust this Simple Tofu Scramble Recipe:

This simple tofu scramble recipe is a delicious and nutritious option for a satisfying breakfast or brunch. The use of tofu provides a great source of plant-based protein, while the addition of red onion and olive oil infuses the dish with savory flavors. The incorporation of dry vegetable soup mix adds depth and complexity to the dish, making it a flavorful and wholesome choice. The inclusion of fresh parsley as a garnish not only enhances the visual appeal but also adds a touch of freshness to the overall dish. Trust in this recipe for a delightful and fulfilling meal experience.

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FAQ:

Can I use extra-firm tofu for this recipe?

Yes, you can use extra-firm tofu for this recipe. Pressing the tofu will help remove excess moisture and give it a firmer texture, which works well in a scramble.

Can I substitute the dry vegetable soup mix with something else?

If you don't have dry vegetable soup mix, you can substitute it with a combination of your favorite dried herbs and spices such as garlic powder, onion powder, dried parsley, and a pinch of vegetable bouillon.

How can I add more flavor to the tofu scramble?

You can add more flavor to the tofu scramble by incorporating ingredients like nutritional yeast, turmeric for color and a slightly earthy taste, or a splash of soy sauce for a savory umami kick.

Can I make this recipe ahead of time?

Yes, you can make the tofu scramble ahead of time and reheat it when ready to serve. Store it in an airtight container in the refrigerator for up to 3 days.

Is there a way to make this recipe gluten-free?

To make this recipe gluten-free, ensure that the dry vegetable soup mix and any additional seasonings you use are certified gluten-free. You can also use tamari instead of soy sauce for a gluten-free alternative.