Super-fast Scrambled Tofu

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This dish is an absolute must-have in your weekly assortment of recipes! It only takes 10 minutes to make, it’s high in protein, really delicious and can be eaten for breakfast, lunch or dinner.

(nutritional information based on one serving with half an avocado and 2 x slices wholemeal toast)

Gluten free
Wheat free
Reduced sugar, diabetic friendly
Quick meal
Low fat, low sugar
Cheap
Kids recipe

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Preparation time

5 min

Cook time

5 min

Total time

10

Meal

  • breakfasts
  • lunches
  • vegetable-side-dishes

Servings

Kcal

460

Carbs

56 g

Protein

27 g

Fat

25 g

* Nutritional information per serving.

Ingredients

  • ½ clove garlic, finely chopped
  • 85g/3 oz firm tofu, drained and patted dry or use firm or regular silken tofu, gently broken up into bite-sized pieces
  • 1 tsp tahini
  • ½ tbsp soy sauce (use tamari if gluten-free)
  • 1 tbsp nutritional yeast flakes
  • ¼ tsp turmeric
  • Splash of unsweetened plant milk (optional)
  • Pinch of salt and pepper (optional)

Optional extras: alfalfa sprouts, lightly cooked cherry tomatoes, mixed seeds, sliced avocado, wilted spinach

  • 1 clove garlic, finely chopped
  • 175g/6 oz firm tofu, drained and patted dry or use firm or regular silken tofu, gently broken up into bite-sized pieces
  • 2 tsp tahini
  • 1 tbsp soy sauce (use tamari if gluten-free)
  • 2 tbsp nutritional yeast flakes
  • ½ tsp turmeric
  • Splash of unsweetened plant milk (optional)
  • Pinch of salt and pepper (optional)

Optional extras: alfalfa sprouts, lightly cooked cherry tomatoes, mixed seeds, sliced avocado, wilted spinach

  • 1½ cloves garlic, finely chopped
  • 255g/9 oz firm tofu, drained and patted dry or use firm or regular silken tofu, gently broken up into bite-sized pieces
  • 3 tsp tahini
  • 1½ tbsp soy sauce (use tamari if gluten-free)
  • 3 tbsp nutritional yeast flakes
  • ¾ tsp turmeric
  • Splash of unsweetened plant milk (optional)
  • Pinch of salt and pepper (optional)

Optional extras: alfalfa sprouts, lightly cooked cherry tomatoes, mixed seeds, sliced avocado, wilted spinach

  • 2 cloves garlic, finely chopped
  • 340g/12 oz firm tofu, drained and patted dry or use firm or regular silken tofu, gently broken up into bite-sized pieces
  • 4 tsp tahini
  • 2 tbsp soy sauce (use tamari if gluten-free)
  • 4 tbsp nutritional yeast flakes
  • 1 tsp turmeric
  • Splash of unsweetened plant milk (optional)
  • Pinch of salt and pepper (optional)

Optional extras: alfalfa sprouts, lightly cooked cherry tomatoes, mixed seeds, sliced avocado, wilted spinach

Instructions

  1. Gently fry the garlic in a little oil in a small saucepan or frying pan on a medium heat for about 30 seconds until lightly golden. Don’t let it burn.
  2. Add the all other ingredients to the pan and mix together. Try not to break the tofu up too much but make sure it’s well stirred.
  3. Heat to warm through for approximately 3-5 minutes and serve immediately.

Serving suggestions: avocado, baked beans, barbecue sauce, breakfast muffins, cooked tomatoes, fresh herbs, fried potatoes, grilled asparagus, grilled or fried mushrooms, hash browns, pancakes, roasted or steamed vegetables, salad, toast, vegan bacon, vegan sausages, vegan shakshuka, wraps

  1. Gently fry the garlic in a little oil in a small saucepan or frying pan on a medium heat for about 30 seconds until lightly golden. Don’t let it burn.
  2. Add the all other ingredients to the pan and mix together. Try not to break the tofu up too much but make sure it’s well stirred.
  3. Heat to warm through for approximately 3-5 minutes and serve immediately.

Serving suggestions: avocado, baked beans, barbecue sauce, breakfast muffins, cooked tomatoes, fresh herbs, fried potatoes, grilled asparagus, grilled or fried mushrooms, hash browns, pancakes, roasted or steamed vegetables, salad, toast, vegan bacon, vegan sausages, vegan shakshuka, wraps

  1. Gently fry the garlic in a little oil in a small saucepan or frying pan on a medium heat for about 30 seconds until lightly golden. Don’t let it burn.
  2. Add the all other ingredients to the pan and mix together. Try not to break the tofu up too much but make sure it’s well stirred.
  3. Heat to warm through for approximately 3-5 minutes and serve immediately.

Serving suggestions: avocado, baked beans, barbecue sauce, breakfast muffins, cooked tomatoes, fresh herbs, fried potatoes, grilled asparagus, grilled or fried mushrooms, hash browns, pancakes, roasted or steamed vegetables, salad, toast, vegan bacon, vegan sausages, vegan shakshuka, wraps

  1. Gently fry the garlic in a little oil in a small saucepan or frying pan on a medium heat for about 30 seconds until lightly golden. Don’t let it burn.
  2. Add the all other ingredients to the pan and mix together. Try not to break the tofu up too much but make sure it’s well stirred.
  3. Heat to warm through for approximately 3-5 minutes and serve immediately.

Serving suggestions: avocado, baked beans, barbecue sauce, breakfast muffins, cooked tomatoes, fresh herbs, fried potatoes, grilled asparagus, grilled or fried mushrooms, hash browns, pancakes, roasted or steamed vegetables, salad, toast, vegan bacon, vegan sausages, vegan shakshuka, wraps

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