This tofu scramble recipe is very easy to make and as part of the 1-week Zero Waste Vegan Meal Plan, it takes only 15 minutes to make.
These tofu scrambled eggs taste delicious, even without nutritional yeast and they provide an important amount of fiber and protein.
More experts are pointing out the benefits of eating more plant-based foods, even if we don’t follow a vegetarian or vegan diet. This vegan tofu scramble is an easy way to get started, even if you have never prepared tofu before.
Studies are also showing the importance of keeping variety in our diet and the benefits for a healthy microbiome to eat an average of 30 plant-based foods each week. Eating tofu every now and then is an easy way to increase that number.
The Zero-Waste Vegan Meal Plan features over 30 plant-based ingredients and it makes it extremely easy for you to eat healthy, save time and money, and avoid food waste.
Zero-Waste Scrambled Tofu
This tofu scramble recipe is very easy to make and as part of the 1-week Zero Waste Vegan Meal Plan, it takes only 15 minutes to make.
- Prep Time: 5 min
- Cook Time: 10 min
- Total Time: 15 min
- Yield: 2 1x
- Diet: Gluten Free
Ingredients
- 1 Tablespoon extra virgin olive oil
- 1 medium onion, chopped
- 2 cups (60 g) spinach
- 1/4 cup (35 g) cooked brown rice
- 1/5 of all the baked peppers (1 baked bell pepper if not meal planning)
- 1/3 of all the cooked zucchini (1 baked small zucchini if not meal planning)
- 170 g natural hard tofu
- 1 avocado
- cherry tomatoes
- 1/6 of the green onions (1 or 2 if not meal planning)
SAUCE
- 2 Tablespoons coconut aminos or teriyaki if you have made the recipe from the meal plan
- 1 teaspoon garlic powder
- 1/2 teaspoon turmeric
- 1/2 teaspoon smoked paprika
- 1/8 teaspoon salt
Instructions
- Drain the tofu and place it between a folded kitchen towel.
- Add some weight on top. It can be heavy books, a cast iron pan, or a weight that you use for workouts.
- Let the kitchen towel absorb the excess water from the tofu for 15 to 30 minutes and then crumble it with the help of a fork or with your hands.
- Meanwhile, in a small bowl mix all the sauce ingredients and set them aside.
- Add the olive oil to the pan and fry the onion.
- Add the spinach and stir.
- Add the peppers, zucchini, rice, and stir.
- Place the veggies on one side of the pan and add the tofu on the other. Sauté for a couple of minutes.
- Add the sauce and mix it all. 1
- Serve each meal with half avocado and 1/2 cup of cherry tomatoes and green onions.
Keywords: scramble tofu, zero-waste recipe, vegan recipe, meal plan
Claudia Canu is a former junk food and sugar addict transformed into a Health Motivator with a master’s degree in Nutrition. She has created this website not only to share her “Journey to her Healthy Forties” but also to help other busy women with basic knowledge about nutrition and who don’t love cooking, to live a healthier life, and achieve big goals.
To get in contact with Claudia, visit the contact page. To read more about her, click here.
Hi, I’m Claudia
I’m a Health Motivator, I hold a master’s degree in Nutrition and Dietetics and I’m dedicated to making it easier for you to live a healthier life.
More about me
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