Tofu Scramble

by Ashlen Leonard on Jan 19, 2020 (updated May 30, 2025)

I know many people that have said they have never tried tofu and never will. It definitely has a bad rep but it’s time we give it a bit of a fighting chance. This dish is packed with protein and a great option for breakfast, lunch or dinner. ⠀

Tofu is made from soybeans that have been soaked, boiled, strained and then pressed. The firmness of the tofu depends on how much it has been pressed. Pressing is a simple process, as long as you have something heavy to place on top (think: cast iron pan, textbooks or cookbooks). ⠀

Nutrients

A 3/4 cup (150 g) serving of tofu is considered a complete protein (12 g), low in saturated fat and contains nutrients such as calcium, iron, magnesium and zinc.⠀

Health

Contrary to popular belief, consuming soy-based meat alternatives can be beneficial for heart health, menopause and may contribute to breast cancer prevention.

Tofu Scramble

Servings: 4

Prep Time: 30

Cook Time: 10

Total Time: 40

Author: Ashlen Leonard

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Ingredients

2 tbsp vegetable oil
1 medium onion, diced
3 garlic cloves, minced
1 lb extra firm tofu, drained and pressed
2 tbsp soy sauce, or coconut aminos
2 tbsp nutritional yeast flakes
2 tbsp garam masala
1 tbsp ketchup
2 tsp turmeric
1 red bell pepper, diced
1/2 jalapeno, diced
14 oz can chickpeas, drained and rinsed
1/4 cup cilantro, chopped

Instructions

To begin, drain the tofu and cover it in paper towel or cheese cloth. Place it in between two plates with a heavy object on top for 15-20 min to drain the excess liquid.
In the meantime, sauté onions in a large skillet with canola oil for 2-3 min. Add garlic and cook for another 1 min.
Crumble the tofu into the skillet and cook for another 3-4 min.
Add all spices, sauces, red pepper, chickpeas and jalapeño. Cook for another 5 minutes.
Top with cilantro and enjoy!