Basic Tofu Scramble Recipe | Elephantastic Vegan (2024)

FAQs

What is tofu scramble made of? ›

Key Tofu Scramble Ingredients

Tofu: This recipe calls for extra-firm tofu. It crumbles into curd-like clusters, mimicking the shape and texture of a well-cooked scrambled egg. There is an argument for experimenting with silken tofu here. Silken tofu lends a creamier, loose texture to a scramble.

If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70. Protein: egg = 6g | tofu = 8g.

How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.

Tofu Scramble: A Protein-Packed Plant-Based Breakfast

Not only is it a vegan-friendly option, but it's also a healthy choice for anyone looking to make some swaps toward a heart-healthy diet.

Tofu is made from dried soybeans that are soaked in water, crushed, and boiled. The mixture is separated into solid pulp (okara) and soy “milk.” Salt coagulants, such as calcium and magnesium chlorides and sulfates, are added to the soy milk to separate the curds from the whey.

While both are very healthy, tofu scramble is not better or worse than regular scrambled eggs. Both are high in protein and other nutrients, just have a different nutrient profile. They can both be part of a balanced diet! The great thing about tofu is that it tastes like whatever you put on it.

"People who eat plant-based diets tend to have lower BMIs (weight for height) and less risk of obesity," said registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, RDN. And tofu can be a great option in your plant-based diet.

Chicken is higher in calories, proteins, and fats compared to tofu, while tofu contains dietary fiber, which chicken lacks. Whether it's this easy vegan curry or these dutch oven stovetop chicken thighs, both tofu and chicken are highly versatile and go well in many different recipes.

Tofu is great for egg substitutions in recipes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup of soft tofu. It's important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that's perfect for “eggy” dishes.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

Can I reheat tofu scramble? ›

Store leftover tofu scramble in an airtight container in the refrigerator for up to one week. You can reheat the tofu scramble in the microwave, heat for 60 to 9o seconds. You can also place the tofu scramble back into the skillet and reheat on the stove.

Use all your senses to tell if a food has gone bad by looking, touching and smelling the tofu. Spoiled tofu tends to have a darker color of tan or even brown. Mold may form on the surface or you may see discoloration. Tofu that has gone bad also tends to be slimy and have a sour or rotten odor – fresh tofu has no odor.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

If you are eating tofu that is processed with sugar, salt, or preservatives, then it may not be healthy for you. But if you are eating it that has been processed in a way that preserves its nutritional value, then tofu can help you healthily lose belly fat.

There's lot of different sides that go well with tofu. Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls.

Cook the tofu on both sides until browned. Season tofu with salt and pepper. Assemble sandwich using the bread, margarine, mayonnaise, tofu, and veggies.

Frying tofu can give it a crispy texture, but comes at a cost – it can be high in calories, up to three times more than baked or air-fried tofu. This is because frying requires added oil as a heat conductor, which cooks the tofu evenly but also makes it absorb more oil, resulting in more fat and calories.

Tofu, also called bean curd, is made by curdling soy milk in a process similar to cheese-making.

In fact, it has nearly 10 grams of protein per serving. Plus, tofu has all 9 essential amino acids and is packed with iron, calcium, manganesem and phosphorous. So yes, tofu is healthy and a great food to incorporate into your diet. I enjoy it one or two times a week!