Looking for a kick-starter breakfast that's ready in a snap yet packs a nutritional punch? Look no further than this Quick Tofu and Greens Scramble. It brings together the richness of tofu, complemented by a vibrant ensemble of Kale, broccoli, tomatoes, and an array of seasonings. Ready in 15 minutes, this protein-packed vegan breakfast keeps you energized throughout the day. With a minimal amount of oil, this Vegan Tofu Scramble is exactly what you need for the most significant meal of the day. It's a dream come true for those looking to add plant-based and protein-rich meals to their diet without compromising on flavor.
What is a Tofu Scramble?
There's a lot of BUZZ about tofu scrambles and for quite a reason! Tofu scrambles are one of the most powerful foods in your plant-based arsenal. A healthy twist on traditional scrambled eggs, they are popular among vegetarians and vegans for a quick and easy breakfast or lazy Sunday brunch. They are tasty, nutritious, and easy to make.
In a tofu scramble, firm or extra-firm tofu is typically crumbled or cubed to mimic the texture of scrambled eggs thanks to its soft, chewy, and supple texture. It is then cooked (seared, actually) with an array of vegetables and spices, beautifully absorbing the flavors of other ingredients and seasonings.
And speaking of my take on tofu scrambles, it's a Quick Tofu and Greens scramble because it comes together quickly, is super easy, and is chock full of greens. This Scrambled Tofu with Greens is great at any time of the day, especially breakfast. Throw an avocado on this baby, and it's a powerhouse of healthy fats, plant-based protein, iron, and fiber with zero cholesterol!
Tofu And Greens Scramble Ingredients
Let's break down each ingredient required to make this Breakfast Tofu Scramble:
Olive Oil – Olive oil prevents tofu from sticking to the bottom of the pan while adding subtle richness.
Extra Firm Tofu – Tofu is the star ingredient and protein source in this tofu scramble recipe. Silken tofu may be an option, but if you don't want to compromise on meaty texture, I strongly advise using firm or extra-firm tofu. Also, extra firm tofu holds its shape during cooking or baking.
Tomato – Add fresh, juicy flavor to the scramble. They also contribute a hint of acidity and brightness to the dish.
Garlic – Adds fragrance and spice.
Broccoli Florets – For a satisfying crunch and nutrients, including vitamins C and K, fiber, and antioxidants.
Kale – Kale is a nutritional powerhouse, adding vitamins A, C, and K to the Tofu and Vegetable Scramble. It's a leafy green that cooks well.
Seasoning Blend ("Your So Spain" Seasoning) – This spice blend gives this Green Tofu Scramble its distinct taste. It includes my favorite spice company Healthy on you!'s blend "Your so Spain" which is a blend of smoked paprika, turmeric, garlic, onion, parsley, and saffron. If this spice blend is unavailable, you can use smoked paprika, turmeric, garlic powder, and salt instead. But I recommend clicking that link and ordering some. That is not an affiliate link or an advertisement. I genuinely think the spice blend makes this the best quick tofu and greens scramble ever.
Salt – Enhances the overall flavor of the dish and balances the other seasonings and ingredients.
Avocado (Sliced, for serving) – Sliced avocado is a creamy and nutritious garnish that complements the scramble beautifully. It adds a creamy contrast to the savory flavors.
Crushed Red Pepper (Optional, for garnish) – If you enjoy a bit of heat, a pinch of crushed red pepper can be added as a garnish to provide a spicy kick.
How to Make the Best Tofu and Greens Scramble
Sear the Tofu
Squeeze excess water from the previously frozen tofu, then crumble it into small pieces. Heat the pan with olive oil on medium heat, then add the tofu. Allow it to sear for 3 minutes without stirring.
Infuse with Garlic, Seasonings, and Tomatoes
After the first stir, create a space in the pan to add the minced garlic. Cook for 2-3 minutes without stirring, letting it become fragrant. Incorporate the seasonings and diced tomatoes and cook for 3 more minutes.
Introduce the Greens
Stir in the broccoli, then add the chopped Kale to the pan along with ¼ cup of water. Cover and set a timer for 4 minutes. Avoid lifting the lid during this time. After 4 minutes, uncover the scramble and stir. If you prefer Kale softer, cook it covered for 2-3 minutes.
Serve
Dish up the scramble and garnish with sliced avocado and a pinch of crushed red pepper for heat.
Recipe Tips and Variations
Make it a Meal
To transform your tofu scramble into a more substantial meal, add a cup of cooked quinoa or rice. Alternatively, you can serve it on top of your preferred grains for a wholesome meal.
Don't Over-Stir the Tofu
When you add the tofu to the pan, resist the urge to stir it continuously. Let it sit undisturbed for 3 minutes to sear nicely. This sear is crucial for creating the desired meaty texture.
Tofu Tip
For this tofu scramble, the tofu itself was frozen, then thawed and drained before cooking. If you have never tried this tofu method, you need to ASAP! Freezing totally changes tofu's texture. It transforms its usually soft and smooth texture to a more porous, and meaty one. This drier texture sears very well and takes on abundant flavor. For people who don't like tofu regularly, this will be a game changer. This method works perfectly in this quick tofu and greens scramble that is only mildly spiced.
Cooking Tips
This quick tofu and greens scramble is the perfect dish to cook in a Caraway 100% non-toxic creramic frypan . (This is an affiliate link. I get a commission for my endorsement. Thank you for your support.) I like using these pans because I don't need much oil. I feel good knowing that all that is going in my food is flavor and nutrients. If you don't have a non-stick pan to cook tofu scramble, I recommend one. Tofu can be tricky. You will need more oil to avoid sticking in any surfaces that aren't nonstick. You need to trust the process when cooking tofu scramble. Don't move it around constantly of the texture won't be as amazing and "meaty". Really set a timer to break the constant stirring habit. It's hard to resist but you will see that when it's ready this is the best way to prepare tofu!
Other Delicious Vegan Recipes
LEMON-PEPPER TOFU BREAKFAST BOWL
Quick Tofu and Greens Scramble
Equipment
- Non-stick fry pan
Ingredients
- 1 tsp olive oil
- 16 ounces extra firm tofu freeze then thaw before cooking for texture
- 1 tomato diced
- 1 garlic clove minced
- 2 CUPS Broccoli florets
- 1 bunch Kale washed and chopped small. I use the stems but you may remove if you like.
- 1 tbsp "Your So Vain" Seasoning or 1 teaspoon smoked paprika, ½ tsp turmeric, ½ tsp garlic powder
- ½ tsp salt
- ¼ cup water
- 1 avocado sliced for serving
- 1 pinch crushed red pepper optional garnish for a little heat
Instructions
- Make sure to squeeze the excess water from the previously frozen tofu. You may actually squeeze it with your hands very easily as it is like a sponge after freezing. Once excess water is removed, crumble the tofu into small peices.
- On medium heat, warm the pan with oil breifly before adding tofu to the pan. To get a nice sear on the tofu I recommend not stirring or moving it for 3 minutes.
- After the first stir, make a small space in the pan by moving the tofu aside to add the garlic. Cook for 2-3 minutes without stirring until it is fragrant. Resist the urge to stir continually. Tofu has a much better texture when it is allowed to sear properly and it will only sear by having prolonged contact with a hot surface.
- Now add the seasonings and tomatoes and cook for 3 minutes.
- add broccoli, stir into cooking scramble, then add the kale, the water and cover the pan. Set the timer for 4 minutes. Do not open the pan for 4 minutes. Whhen the timer goes off, uncover the scramble and stir it. I like my kale to have some textural integrity so for me this is a good ready point. If you like your kale softer, simply stir and cook covered for an additional 2-3 minutes.
- Serve with sliced avocado and chili flakes for some heat.