When it comes to eating well, I like to keep things simple, straightforward, and — if possible — a one-pot dish!

One of my favorite healthy, plant-based meals for years has been tofu scramble. This fiber-rich, high-protein, anti-inflammatory dish is perfect for anyone who enjoys meal prepping, using leftover vegetables from the fridge, and feeling nourished without feeling heavy or bloated.

It has been one of my staple go-to meals for years, and needless to say — it's incredibly tasty.

If you'd like to make this well-balanced and delicious meal at home, here’s what you'll need to get started.

Ingredients

Base

• 1 block extra-firm tofu

• ⅓–½ onion (white or yellow)

• 3–5 cloves garlic

• Vegan butter, avocado oil, olive oil, vegetable stock, or water (to prevent sticking and deglaze the pan)

Spices

• Turmeric powder

• Black pepper

• Black salt (Kala Namak) — regular salt works too

• Nutritional yeast

• Paprika or cayenne pepper

Optional additions:

• Moringa powder

• Mushroom powders (Lion’s Mane, Reishi, Turkey Tail)

• Curry powder or other favorite spices

Vegetables of Your Choice

This recipe is very flexible and works great for using whatever vegetables you have on hand.

Some favorites include:

• Broccoli

• Cauliflower

• Spinach

• Carrot

• Celery

• Potato

• Chard

• Collard greens

• Bell pepper

• Mushrooms

• Green beans

Garnish

• Fresh cilantro

• Green onions

Preparation

1. Press the tofu

Press your block of tofu to remove excess water.
If possible, press it a day in advance, but even pressing it briefly before cooking will help improve texture.

2. Prepare your vegetables

Chop all vegetables into small, bite-sized pieces.

I like to separate harder vegetables (broccoli, carrot, celery, cauliflower, etc.) from softer vegetables (spinach, chard, or leafy greens) so they can be added at different times during cooking.

Chop the onion, garlic, and ginger and set aside.

3. Heat the pan

Use a large pan or wok and heat it over medium heat.

Add vegan butter, oil, vegetable stock, or a small amount of water to lightly coat the pan.

4. Sauté the aromatics

Add the onion, garlic, and ginger to the pan and sauté until fragrant and slightly softened.

5. Add the harder vegetables

Add the firmer vegetables such as broccoli, cauliflower, carrot, celery, bell pepper, or mushrooms.

Cook for a few minutes until they begin to soften.

6. Add the tofu

Break the pressed block of tofu into small pieces using your hands.
You can make the pieces as large or small as you like — I personally enjoy a mixture of sizes for a more natural scramble texture.

Add the tofu directly to the pan.

7. Add the spices

Now it’s time to add flavor!

The core spices I recommend using are:

• Turmeric

• Nutritional yeast

• Black pepper

• Black salt / Kala Namak (if available, otherwise regular salt)

• Paprika

These create the classic savory flavor and color of a tofu scramble.

You can also add additional powders such as mushroom blends, moringa, or curry powder depending on your preference.

8. Stir and cook

Lower the heat slightly if needed and add a bit more oil or water if anything begins to stick.

Stir everything together until the tofu, vegetables, and spices are evenly mixed and cooked through.

9. Finish and serve

Once everything looks well combined and cooked, turn off the heat and remove the pan from the burner.

Garnish with fresh cilantro or green onions if desired.

Allow the scramble to cool slightly before storing. Toss it occasionally as it cools before placing it in the refrigerator.

This tofu scramble is nutritious, filling, and incredibly versatile. It keeps well in the refrigerator, making it perfect for meal prep and quick meals throughout the week.

Try this recipe at home and let me know how you like it!

Enjoy!