T's Vegan Vegetable Tofu Scramble for One

Transform your breakfast routine with "T's Vegan Vegetable Tofu Scramble for One," a quick, protein-packed meal bursting with vibrant veggies and bold flavors. This wholesome recipe features crumbled extra-firm tofu seasoned with turmeric, garlic powder, and nutritional yeast for a savory depth, paired perfectly with sautéed onions, red bell pepper, zucchini, and a handful of baby spinach for added nutrition and color. Ready in just 20 minutes, this plant-based scramble is an easy, one-pan wonder ideal for busy mornings or solo brunches. Serve it fresh with a sprinkle of parsley for a nourishing meal that's both satisfying and completely customizable to your taste. Perfect for vegans and anyone craving a healthy, flavorful start to the day, this recipe is a must-try breakfast staple.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 125 grams extra-firm tofu
• 1 tablespoon olive oil
• 0.25 medium yellow onion
• 0.25 medium red bell pepper
• 0.25 medium zucchini
• 1 handful baby spinach
• 0.25 teaspoon turmeric powder
• 0.25 teaspoon garlic powder
• 1 tablespoon nutritional yeast
• 0.25 teaspoon medium-grain salt
• 1 pinch ground black pepper
• 1 tablespoon water
• 1 teaspoon fresh parsley (optional, for garnish)

Directions

Step 1

Press the tofu with a clean kitchen towel or paper towel to remove excess water. Crumble the tofu into small, bite-sized pieces and set aside.

Step 2

Heat the olive oil in a non-stick skillet over medium heat.

Step 3

Dice the yellow onion, red bell pepper, and zucchini into small pieces. Add the onion to the skillet and sauté for 2 minutes, or until it starts to soften.

Step 4

Add the red bell pepper and zucchini to the skillet. Continue to sauté for another 3-4 minutes, stirring occasionally.

Step 5

Add the crumbled tofu to the skillet and mix well with the vegetables.

Step 6

Sprinkle in the turmeric powder, garlic powder, nutritional yeast, salt, and black pepper. Mix thoroughly to evenly coat the tofu and vegetables.

Step 7

Add 1 tablespoon of water to the skillet to help blend the seasoning and prevent sticking. Stir well.

Step 8

Add the baby spinach and cook for another 1-2 minutes, or until the spinach wilts and the scramble is heated through.

Step 9

Adjust seasoning to taste, if necessary. Remove from heat.

Step 10

Serve the tofu scramble on a plate, garnished with freshly chopped parsley, if desired. Enjoy immediately!

Nutrition Facts

Serving size	(298.1g)

Amount per serving	% Daily Value*
Calories	375.8

Total Fat 24.3g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1000.7mg	0%
Total Carbohydrate 17.1g	0%
Dietary Fiber 6.4g	0%
Total Sugars 6.4g
Protein 24.5g	0%

Vitamin D 0IU	0%
Calcium 901.3mg	0%
Iron 5.5mg	0%
Potassium 633.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.8%

Protein: 25.4%

Carbs: 17.8%