Basic Tofu Scramble Recipe | Elephantastic Vegan (2024)

FAQs

What is tofu scramble made of? ›

This tofu scramble is fast, flavorful, and a wonderful egg-free savory breakfast. Made with spinach, curry powder, nutritional yeast, garlic, and onions, this is the version we've been making for years!

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.

Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.

Luckily for me (and you), there is a magical spice called Kala Namak. Kala Namak, also known as Himalayan Black Salt, is a black salt that tastes just like hardboiled eggs because of the sulfur compounds in it.

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.

Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber. While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.

Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich. In baking, four tablespoons or 1/4 cup of silken tofu can substitute a single egg.

Low calorie density: Tofu is a low calorie food, with around 70-90 calories per 100 grams, making it a good option for those who are trying to lose weight. This is because foods with low calorie density help you feel full with fewer calories, which can help you consume fewer total calories throughout the day.

Tofu nutrition. This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories.

The significant disadvantages of Tofu may cause allergies in some people. The symptoms of soy allergies include skin rash, inflammation, itching, fainting, breathing difficulty, abdominal pain and throat swelling. In rare scenarios, Tofu may cause osteoporosis and estrogen-related cancer.

Is it OK to eat tofu everyday? ›

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.

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.

JUST Egg: The market leader in liquid plant-based eggs, JUST egg is made from mung bean protein. The brand is widely available and offers a range of egg alternatives, including liquid egg for making scrambled eggs, omelets, and for using in baking, and a folded option ideal for a breakfast sandwich.

Apart from being black – more of a dark copper, really – Kala Namak is unique for its distinctive flavor that happens to taste like eggs.

Kala namak (or black salt) is a sulphurous salt used in Indian cooking, and is what gives this seasoning its signature flavour. Kala namak can be found in the Asian section of most large grocery stores, or through online shops such as Amazon.

For each sandwich, spread a thin coating of Vegenaise on each slice of bread. Top the bottom slice with a piece of baked marinated tofu. Fan thin slices of avocado over the tofu (the avocado helps the relish adhere to the sandwich). Top the avocado with ½ to ¾ cup relish.

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.

Cook the raw soy milk, then strain out the soybean pulp. Bring the soy milk back up to temperature, then add a coagulant to curdle the soymilk. Transfer the soybean curds into a tofu mold and apply pressure to form your block of tofu. Firm up the tofu in cool water, then it's ready to enjoy!