Scrambled Tofu

I think tofu is a really versatile food with a range of good nutrients if you are living a plant based lifestyle. I always buy organic. 

Firstly, tofu contains all of the essential amino acids. Amino acid is another way of saying protein, and proteins are involved in countless important bodily functions. These magical molecular units are responsible for the structure and repair of tissue and muscle. They also perform crucial metabolic waste management duties in the body. The list of processes that proteins are involved in goes on and on and is too vast to list here.

Tofu has a decent amount of calcium and iron, plus healthy fats. Research suggests that the antioxidants in soy can protect against some forms of cancer, and inclusion of soy in the diet can result in lower incidence of type 2 diabetes and brain related diseases, amongst other things. 

I can find no reason not to scramble it! 

Serves 2


  • 275g tofu
  • 1/2 red onion
  • 1/2 cup peas
  • Large handful spinach
  • 1/4 tsp salt
  • 1/4 tsp chilli kelp
  • 1/4 tsp turmeric
  • 1/2 tbsp coconut oil or olive oil

You can use any spices you have available. Paprika would be good, so would cumin and coriander. Just experiment, but don’t go overboard as you can always add more later.

The same goes for the vegetables. You don’t have to use onions or peas, you could use garlic and corn, green beans, asparagus, anything that you have in the fridge. 

Firstly you need to squeeze all of the liquid out of your block of tofu. This takes around 1/2 an hour. I placed mine in a fine mesh sieve over a bowl, and put 4 tea saucers on top to push the water out.

Chop and prepare the vegetables and spices whilst this is draining.

I added my spices to a little water so that I could pour them into the pan, but you could just sprinkle them on then add 1 to 2 tbsp water. 

  • Heat the oil in a non stick pan and add the vegetables. Fry gently until the onions  are just cooked

  • Crumble the tofu into the pan and add the spices with a little water

  • Mix it all in well and stir for around 5 mins

  • Add the spinach if you are using it and let it wilt
  • Once it’s wilted, lift it out and plate it with the tofu mix on top
  • Add a little seasoning to taste

2 thoughts on “Scrambled Tofu

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