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+ servings
Tofu Scramble

Quick Tofu and Greens Scramble

The quickest and healthiest meal you will have in 15 minutes! It brings together the richness of tofu, complemented by a vibrant ensemble of Kale, broccoli, tomatoes, and an array of seasonings. It's a dream come true for those looking to add plant-based and protein-rich meals to their diet without compromising on flavor.
Prep Time 10 minutes
Cook Time 15 minutes
Course Breakfast, dinner, lunch, Main Course
Cuisine American, california, fusion, vegan
Servings 4
Calories 190 kcal

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.

Notes

For a heartier meal, adding a cup of cooked quinoa or rice to the scramble is very good or you may serve over a cooked grains of your choice.

Nutrition

Calories: 190kcalCarbohydrates: 14gProtein: 12gFat: 11gSaturated Fat: 2gSodium: 396mgPotassium: 798mgFiber: 5gSugar: 3gVitamin A: 3867IUVitamin C: 89mgCalcium: 116mgIron: 3mg
Keyword Easy, fresh, garlic, glutenfree, healthy, kale, quick, scramble, tofu
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