Tofu scramble makes for the ultimate plant-based replacement to scrambled eggs and is one of my all-time favourite breakfasts. Not only does the taste and texture replicate an eggy breakfast, but it has just as much protein as eggs do without all of the saturated fat and cholesterol so you get to have all of the enjoyment without any of the risk to your heart health. In addition, tofu is a great source of iron, calcium and omega 3 fats and populations who eat more soya products have been shown to have a lower risk of heart disease and certain cancers. So why not find an excuse to add tofu into your diet?
1 block firm tofu
1 onion, chopped
2 cloves garlic, minced
1 green pepper, finely diced
150g mushrooms, sliced
1 tbsp tomato paste
Salt to taste
1 tbsp nutritional yeast
1 tsp dried coriander
2 tsp fish-free Worcester sauce
Chilli flakes to taste
2 tsps liquid aminos or soya sauce
½ tbsp onion powder
½ tsp cumin powder
1 tsp turmeric
Heat a splash of water in a non- stick pan until steam begins to rise
Add your garlic and onions and sauté them in the water for a few minutes until they become soft and translucent.
Add more water, a dash at a time as necessary to prevent the onions from sticking to the pan.
Next, add your green peppers and mushrooms and sauté them for another few minutes until softened, adding more water as necessary to prevent sticking.
Once the mushrooms and peppers are softened, crumble the tofu into the pan, into scramble-like pieces. I use my hands to crumble the tofu like I would if I were crumbling feta onto a salad.
Sprinkle your powdered turmeric on top of the tofu (this gives it a yellow colour like eggs) and stir the tofu through with the turmeric and veg.
Add the rest of your ingredients, stirring as you go.
Sauté for another few minutes, tasting and adding more flavourings where necessary.
Serve hot with a slice of whole-grain toast or seed crackers.
For my patients on calorie-controlled meal plans:
1 serving =
1 protein serving
1 vegetable serving
1 fat serving