One of the hardest (and most missed) foods to cut out when you go vegan is eggs! However, one of the easiest ways to replicate an eggy brunch is with this eggcellent tofu scramble recipe of mine. It really helps satisfy those eggy cravings in the early days of going vegan, and it’s a brilliant breakfast option going forward. Plus, it’s incredibly nutritious – but more on that in a minute.
Another advantage of this meal is that it’s super quick and easy to make as it’s ready in 15 minutes, and requires minimal ingredients. You can make this tofu scramble on its own for a light and satisfying Sunday brunch, but you could also side it with some meat-free alternatives.
Even though meat-free choices can be healthier than standard meat by boasting equal amounts of protein and less saturated fats, they are still considered processed foods. Therefore, I’m not a massive advocate for cooking with them ALL the time – home-cooking is always the best option. However, they’re particularly useful for those who are new to Life Without Meat and vegan eating. One of my favourite vegan sausage brands has to be Linda McCartney – they’re a fab option for pleasing meat-eaters and vegans!
Does This Tofu Scramble Provide Me with the Same Nutrition as its Non-Vegan Counterpart?
Standard eggs are providers of several different nutrients. These include iron, vitamins (A,D,E,B12), Folate, Protein, Selenium, Lutein, Zeaxanthin, and Choline. However, there are many disadvantages to eating eggs which is why people decide to go vegan. With that decision, we must invest time into ensuring we eat the right plant-based foods to reap the same nutrients. Often, this is easier than we first think.
You’ll be pleased to know that all the above nutrients are met with this meal by one ingredient or another. Both tofu and nutritional yeast are complete proteins, which means they contain all 9 essential amino acids your body needs. Nutritional Yeast alone provides an exceptional amount of nutrients and vitamins. Also, you have the added benefits of courgette, tomatoes, avocado and spring onion. All of which supply a considerable amount of antioxidants and vitamins in this meal.
To make things easier, I have created a table based on general nutrition information found on the web. It lists all the nutrients provided in traditional scrambled egg and the ingredients from my tofu scramble that provides them:
Where Can I Find the Key Ingredients for Making This Tofu Scramble?
The most convenient place to find tofu is in your local high-street supermarket. It’s often stored in the free-from fridge section alongside dairy-free milk or the meat-free meals. A couple of my favourite brands are Tofoo and Cauldron. Alternatively, you can always find tofu in your nearest Asian supermarket.
International supermarkets are also where you can find a range of spice mixes including the Moroccan spice mix I used in this recipe. However, you might want to experiment with the spices you see according to your taste.
I always advise making meals from scratch, as it’s better for you. However, sometimes when we’re short for time, we don’t want to compromise on flavour. In times like this, my go-to is GIA’s garlic puree – you can buy it online or find it down the supermarket aisle alongside tomato puree etc.
Nutritional yeast is a hard one to find in the supermarket, and I’m aware that some don’t stock it at all. Due to it being a provider of nutrients and vitamins, your best bet is to grab some from your nearest health store. For example, Holland & Barrett sell it, or you could simply stock up on some by Engevita (the one I used) here.
For a lovely batch of crusty sourdough bread, you can visit your local bakery or the fresh bakery section in the supermarket.
I hope you enjoy this recipe. It would be lovely to hear your feedback, so tag me in your social stories and posts to let me know how you get on. Otherwise, you can also leave a review below!
Much Love, G x
- ½ courgette, shaven
- 1 vine tomato, thinly sliced
- 3 spring onions, chopped
- 1 medium avocado, smashed
- 1 tbsp Olive oil
- 1 tsp Garlic puree
- ½ block firm tofu (Cauldron), mashed roughly
- ¼ tsp turmeric
- Black pepper
- Sea salt
- 2 tbsp soya milk
- ¼ tsp Moroccan seasoning
- 1 tbsp Nutritional yeast
- ½ lemon, juice (optional)
- 2 slices of sourdough bread
- Take 5 minutes to prepare your vegetables and two slices of sourdough. Then place to one side.
- On medium-high heat, start to fry off your garlic puree and olive oil in a non-stick pan before mixing in the tofu.
- Next, place your shaven courgette in a colander over a pot of boiling water on the hob. Cover it with a lid, and allow it to steam through while you continue cooking your tofu.
- Next, add the turmeric, seasoning of your choice (Moroccan), a good grinding of black pepper, sea salt, soya milk and nutritional yeast to the pan ingredients. Mix together well and allow to cook for a further 5 minutes, stirring occasionally.
- Lightly toast your sourdough while the scrambled tofu is cooking. Then on each slice, layer on the smashed avocado, half the scrambled tofu, a couple of slices of tomato, shaven courgette and spring onion. Sprinkle over some salt and pepper before serving. Feel free to also drizzle over some lemon juice and a light sprinkling of mixed herbs if you fancy.
Allergens: Soy, wheat, gluten.
To make this recipe gluten-free, choose gluten-free Nutritional yeast and gluten-free bread.
If you don't have any Moroccan Spice to hand, you can experiment with your own spice mix according to your personal taste.