How To Make The Best Vegan Scrambled Tofu

Welcome to the wonderful world of plant based cuisine. We love food and we love to cook, all the recipes start in our kitchen before they hit the Green Bar menu and we hope that our food inspires you to experiment in your kitchen too!

As increasing information becomes available regarding the health benefits and environmental impact of eating plant-based foods, we are seeing more people try to reduce or eliminate their animal product consumption.  It can be daunting, opening that first block of tofu, or reading a long list of complicated sounding ingredients and many people fail or quit because it becomes overwhelming.

Thankfully, veganism is becoming more prevalent in Makati and an increasing number of restaurants are offering plant based options or even a separate vegan/vegetarian menu. Traditionally quite a meat-centric society, this is a positive shift driven by the younger generations and a growing tourism market in the country.  We are even seeing plant based meats and vegan frozen meals in the groceries. 

There are many aspects to veganism, but food is a necessity so, let’s get into it. Scrambled Tofu is something that has become a staple for vegans everywhere. It’s the basic breakfast item which acts as “scrambled eggs”.  The addition of black salt gives that eggy sulfuric taste and when plated up with toast or wrapped in a breakfast burrito with fried potatoes, it offers a comforting and satisfying meal. 

(Green Bar’s Kimchi Fried Rice)

Ingredients:

• 1 block of firm or extra-firm tofu (about 14-16 ounces)
• 1/2 teaspoon garlic powder (adjust to taste)
• 1/2 teaspoon salt (adjust to taste and depending on how much black salt you use)
• 1/4 teaspoon black salt (kala namak), optional (for an eggy flavor)
• 1/2 teaspoon turmeric powder (for color)
• 2 tablespoons nutritional yeast flakes
• 1-2 tablespoons oil (such as olive oil or neutral oil)

Instructions:

1. Prepare the Tofu:
• Drain the tofu and pat it dry with paper towels to remove excess moisture.
• Crumble the tofu into small, bite-sized pieces with your hands or a fork.
2. Cooking:
• Heat oil in a large skillet or frying pan over medium heat.
• Add the crumbled tofu to the skillet, spreading it out into an even layer.
• Cook the tofu for 2-3 minutes, stirring occasionally, until it starts to lightly brown.
3. Seasoning:
• Sprinkle the garlic powder, salt and turmeric powder over the tofu.
• Stir well to evenly distribute the seasonings and coat the tofu.
4. Final Touches:
• Continue cooking the tofu for an additional 3-5 minutes, stirring occasionally, until it reaches your desired texture and the flavors have melded together.
• Sprinkle the black salt and yeast flakes on the tofu (I like to add these last as the eggy flavor in black salt is stronger if not cooked out and I like to keep the Nutritional Yeast Flakes in a more raw state to maintain nutrients.)
• Taste and adjust seasoning if necessary.
5. Serving:
• Once the tofu is cooked to your liking, remove it from the heat.
• Serve hot as a delicious and nutritious breakfast or any time of the day! 

Feel free to adjust the seasonings according to your taste preferences. This recipe is versatile, so you can also add in vegetables, herbs, or spices of your choice to customize it further. Enjoy your scrambled tofu!

 

Variations:

Try adding smashed white beans, or making smashed white beans in the same way you would scrambled tofu for a soy free option. 

Tips: 

• Tofu can be eaten raw, so how much you cook it is a personal preference. Cook it less for a softer/loose scramble, or brown for a more firm texture. 

• A splash of unsweetened plant milk towards the end will add that little bit of extra to your dish. Alternatively, you can stir in some vegan mayo after cooking for some added fat and creaminess. Vegan mayo is available at Berde Eats and The Vegan Grocer.

• Finish with black salt, you will taste that eggyness more if you don’t cook the black salt out. 

Tofu is such a versatile plant based protein because of its neutral flavor and multiple textures available (silken, soft, firm, etc).  It is also a complete protein, meaning it contains all the 9 essential amino acids your body cannot produce on its own.  With a long history of use and consumption starting in Asia over 2000 years ago, tofu has been a popular food in many cultures, not just for vegans and vegetarians. Here are some quick nutritional facts about tofu.

Nutritional Value of Tofu (per 100 grams serving):

• Calories: Approximately 70-140 calories, depending on the type (firm, soft, silken).
• Protein: Tofu is a rich source of protein, providing around 8-15 grams per serving.
• Fat: Tofu contains approximately 4-10 grams of fat per serving, mostly unsaturated fats.
• Carbohydrates: Tofu is relatively low in carbohydrates, with about 1-2 grams per serving.
• Fiber: Tofu contains a small amount of fiber, typically less than 1 gram per serving.
• Calcium: Tofu is often fortified with calcium, providing about 10-15% of the daily recommended intake per serving.
• Iron: Tofu contains iron, with around 10-15% of the daily recommended intake per serving.
• Other Nutrients: Tofu is a good source of several other nutrients, including manganese, selenium, phosphorus, magnesium, copper, zinc, and vitamin B1. 

Key Facts about Tofu:

1. Plant-Based Protein: Tofu is a popular plant-based protein source, particularly for vegetarians and vegans. It contains all nine essential amino acids, making it a complete protein.
2. Versatility: Tofu has a neutral flavor and a versatile texture, making it suitable for a wide range of dishes. It can be grilled, baked, stir-fried, or blended into smoothies or desserts.
3. Nutrient-Rich: Tofu is a nutrient-dense food, providing essential vitamins, minerals, and antioxidants. It is low in calories and cholesterol-free, making it a healthy addition to a balanced diet.
4. Soybean Derived: Tofu is made from soybeans and is a traditional staple in many Asian cuisines. It is produced by coagulating soy milk and pressing the resulting curds into blocks.
5. Health Benefits: Regular consumption of tofu has been associated with various health benefits, including improved heart health, weight management, and reduced risk of certain chronic diseases such as diabetes and certain types of cancer.

Overall, tofu is a nutritious and versatile food that can be enjoyed in a variety of ways as part of a healthy diet.

Try veganizing your favorite recipes by swapping out the meat protein for a veggie protein. For example, if you want tacos, use a ground seitan or shredded tofu with some traditional Mexican seasonings to get a great filling.  Learning the different plant based proteins and how to use them can be fun! Don’t let it intimidate you.  Freezing a block of tofu and squeezing the liquid out once it’s thawed will produce a texture that absorbs more flavor and can mimic chicken. Seitan can be torn into strips or ground up and used in stir frys, meatloafs, Bolognese, etc. Beans are great for easy added protein to salads, chilis, soups or any puree.  Don’t be afraid to experiment! 

FAQ

1. How do I ensure I'm getting enough protein on a plant-based diet?
• Plant-based protein sources include tofu, tempeh, seitan, legumes (beans, lentils, chickpeas), nuts, seeds, and grains like quinoa and amaranth.
• Aim to include a variety of protein sources in your meals throughout the day to ensure you're getting all the essential amino acids.
• Incorporate protein-rich snacks such as edamame, hummus, nut butter on whole grain toast, or a protein smoothie made with plant-based protein powder.
• Consider fortified foods like plant-based milk alternatives and nutritional yeast flakes, which can also contribute to your protein intake.
2. Can plant-based recipes be budget-friendly?
• Yes, plant-based diets can be very budget-friendly.
• Focus on whole, unprocessed plant foods like grains, beans, lentils, and seasonal fruits and vegetables, which are often more affordable than processed or packaged foods.
• Buy in bulk and look for sales or discounts on staple ingredients like rice, beans, oats, and frozen vegetables.
• Plan meals ahead of time to reduce food waste and make the most of ingredients you already have on hand.
• Get creative with leftovers and repurpose ingredients into new meals to stretch your budget further.
3. What are some essential plant-based pantry staples?
• Grains: Rice, quinoa, oats, barley, pasta.
• Legumes: Beans (black beans, kidney beans, chickpeas), lentils, split peas.
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, hemp seeds.
• Plant-based proteins: Tofu, tempeh, seitan, plant-based meat alternatives (if available and affordable).
• Condiments and flavorings: Nutritional yeast flakes, soy sauce or tamari, spices and herbs, vegetable broth or bouillon cubes.
• Plant-based milk alternatives: Almond milk, soy milk, oat milk, coconut milk.
• Cooking fats: Olive oil, coconut oil, avocado oil.
• Frozen fruits and vegetables: Berries, spinach, broccoli, peas, corn.
• Fresh produce: Leafy greens, root vegetables, seasonal fruits and vegetables.

By incorporating more plant-based meals into your diet, you not only have the opportunity to improve your health but also to make a positive impact on the environment. Plant-based diets are associated with numerous health benefits, including reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. Additionally, opting for plant-based foods can help lower your carbon footprint, conserve water resources, and reduce greenhouse gas emissions associated with animal agriculture.

So, whether you're motivated by health, environmental concerns, or simply a desire to try something new, we encourage you to embrace plant-based cooking with an open mind and a spirit of curiosity. Explore new recipes, get creative in the kitchen, and enjoy the delicious flavors and textures that plant-based foods have to offer. 

Together, we can cultivate a more sustainable and compassionate food system while nourishing our bodies and delighting our taste buds. Let's embark on this journey towards healthier, more sustainable living, one plant-based meal at a time. Happy cooking!