In this scrambled tofu dish you get the familiar egg texture and – thanks to turmeric – even the egg color. The add-ins are really what make this delicious. Get creative with the toppings and the flavor options are endless!
Tofu is technically soybean curd that has been pressed into a block. It’s more processed than eating soybeans whole (such as edamame) but less processed than many other soy products that sit beside it at the grocery.
We’ve recently seen an explosion of soy products that resemble meat and dairy products (meatless chicken nuggets, tofurky, soydogs, meatless sausage). These are very processed and far from whole. The fiber, vitamins, minerals and other helpful plant chemicals have been removed leaving behind soy protein. This is then mixed with wheat protein, vegetable oils, sugar, salt and artificial sweeteners. Steer clear!
With this in mind, tofu in moderation can be a great transition food. When looking for a meat alternative in soup, salad or stir-fry, firm or extra firm tofu does the trick.
This recipe is ridiculously easy and has few ingredients. Really the only 100% necessary ingredients are the tofu, turmeric, nutritional yeast, salt & pepper. Everything else is an add-it-if-you-like-it type of ingredient. We love this scrambled tofu with onion, black beans, tomatoes, and avocados. ? But, you do you.
The key to making a good tofu dish is to drain the liquid out before you start cooking. The best way to do this is to wrap the tofu block in a clean towel or some paper towels and sit something heavy on top (like this cast skillet). If you’ve got the time, preferably let it drain like this overnight in the fridge. That’s how you get the firm tofu crumbles rather than watery mush.
Some extra recipe info:
Wondering what to do with leftover tofu? Cover it with filtered water in a sealed container. Store in the refrigerator until ready to use. Replace the water daily and be sure to use it within 1 week.
Tofu can also be stored in the freezer for up to 3 months. Drain liquid, seal in an airtight freezer bag and simply thaw and drain when ready to use. An added bonus – tofu that has been frozen will have a more firm texture.
If you’re not crazy about tofu or would prefer a less processed meat alternative, try out tempeh. It’s made of fermented soybeans and has more fiber since, unlike tofu, it’s not filtered. It can be found at the grocery in the same section as the tofu.
Plant-Based Scrambled Tofu
- 1/2 onion, diced
- 1 T water or vegetable broth
- 1/2 package firm or extra firm tofu
- 1 cup black beans, drained and rinsed
- 1/2 tsp turmeric
- 1 tsp nutritional yeast
- ground black pepper to taste
- salt to taste
- toppings: salsa, sliced avocado, hot sauce, chopped tomatoes, parsley optional
- Drain liquid from tofu. Wrap in a clean towel or paper towel and press out extra liquid.
- Sauté diced onions for 2 minutes in 1 T of water or broth in a medium pan over medium heat.
- Crumble tofu into pan. Add beans, turmeric, nutritional yeast and black pepper and sauté for 2 minutes, stirring continuously.
- Serve with toppings of choice.