This simple tofu scramble recipe is one of our favorite (and fastest!) ways to prepare a protein-rich vegetarian dish. I was first inspired to make this dish after tasting a similar preparation at Bloodroot, our local vegan and vegetarian restaurant in the Black Rock section of Bridgeport, Connecticut.

Why Tofu is a Staple in My Kitchen

Growing up in Shanghai, China, tofu was on my plate a few times a week. As a child, I adored it stir-fried with fresh bok choy that my parents would purchase at the daily vegetable market, or in a warming bowl of mung bean noodle soup. Today, my family enjoys this versatile and nutritious soybean product at least once or twice a week. 

Jump to: Tofu Scramble Recipe

From Soybean to Tofu

Tofu is made from the curds of soymilk, which is derived from the protein-rich soybean plant. Soybeans are a species of legumes indigenous to East Asia. They have been a central part of the Far Eastern diet for a very long time. In fact, soybeans were first domesticated in China at least 3,000 years ago. Some historians believe domestication might have occurred as much as 9,000 years ago!

Tofu is one of the easiest ways to digest this nutrient-rich bean. The curds of the soymilk are pressed into blocks. The amount of time that the curds are pressed determines the level of firmness of the final product.

The Nutritional Benefits of Tofu

Tofu is an excellent source of vegan protein, as well as calcium. Did you know that one serving of firm tofu provides over 20% of the recommended daily value of calcium?

Choosing the Right Tofu for This Recipe

For the tofu scramble, we recommend using firm or extra-firm tofu. Its dense texture holds up well to crumbling and cooking, preventing the scramble from becoming too soft or watery.

To best support the health of your body and the environment, please invest in organic, GMO-free tofu and other soy products. If you live in or around Connecticut, you might want to check out the tofu made by a small, local company called The Bridge—it’s delicious!

Tofu Scramble Recipe

Tofu Scramble with Miso Paste, Soy Sauce & Nutritional Yeast

Recipe Yield: Serves 4 people

Ingredients:

• 1 package of Firm Tofu (Organic, Non-GMO), drained
• 1/2 medium-sized Onion, diced
• 1 clove of Garlic, minced
• 2 tablespoons White Miso Paste
• 1 tablespoon Nutritional Yeast
• 1 tablespoon Soy Sauce or Tamari
• 3 – 4 tablespoons Water
• 1/2 teaspoon Salt
• 2 teaspoons Turmeric
• 1/2 – 1 teaspoon Cumin
• 1 – 2 tablespoons Grapeseed Oil or Olive Oil
• Optional: Sliced Mushrooms or Peppers
• Optional: 1/2 to 1 teaspoon Curry Powder Mix
• Optional: 1 Chili Pepper
• Optional: A few sprigs of Fresh Cilantro for a garnish

Instructions:

1. Start by draining the tofu and patting it dry with a clean towel. Cut the tofu into 1/2” cubes and set aside in a bowl.
2. In another bowl, whisk together the white miso, tamari, turmeric, cumin, nutritional yeast, and water.
3. Warm a skillet or wok over medium-high heat. Add your oil and then add the onion and garlic. If you are using mushrooms and/or peppers, add them after 1-2 minutes. Sauté until the vegetables are softened, about 3-5 minutes.
4. Next, add the tofu to your skillet. Using a wooden spatula, crush the tofu into smaller pieces.
5. Pour the bowl of ingredients you whisked together earlier (white miso, tamari, turmeric, cumin, nutritional yeast, and water) on top of the tofu and stir well.
6. Continue cooking for about 5 more minutes, stirring regularly.
7. Add the salt and, if using it, chili pepper.
8. Enjoy! You might want to dress the dish up with a bit of fresh cilantro.

 

Recipe by Wei Bertram

Photos by Chloe Bolton