Loaded Veggie Tofu Scramble
A savory vegan breakfast scramble made with crumbled extra-firm tofu, nutritional yeast, and a rainbow of vegetables for plant-powered protein.
PROTEIN 30g
CALORIES 320
P:E RATIO 9.4
TIME 20m
YIELD 2
P:E 9.4
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1 block (400g) extra-firm tofu, drained and pressed 30G PROTEIN
2 tablespoons nutritional yeast FLAVOR
1 cup (30g) baby spinach HIGH FIBER
1/2 cup (75g) diced bell pepper (any color) FLAVOR
1/2 cup (80g) diced zucchini HIGH FIBER
1/4 cup (30g) diced red onion FLAVOR
2 cloves garlic, minced FLAVOR
1 tablespoon olive oil FLAVOR
1/2 teaspoon turmeric FLAVOR
1/2 teaspoon cumin FLAVOR
1/4 teaspoon smoked paprika FLAVOR
1/2 teaspoon salt FLAVOR
1/4 teaspoon black pepper FLAVOR
1 tablespoon soy sauce FLAVOR
MEAL PREP LOGISTICS
- Storage: Store in an airtight container in the fridge for up to 4 days.
- Batching: Black salt (kala namak) adds an egg-like sulfurous flavor that makes this taste remarkably like real eggs.
- Reheat: Reheat in a skillet over medium heat for 3-4 minutes, or microwave for 60-90 seconds.
EXECUTION STEPS
01
THE MACRO PREP
Press tofu for at least 15 minutes (or use a tofu press). Crumble into bite-sized pieces with your hands.
02
HIGH HEAT SEAR
Heat olive oil in a large skillet over medium-high heat. Sauté onion, bell pepper, and zucchini for 3-4 minutes until softened.
03
HIGH HEAT SEAR
Add garlic and cook 30 seconds until fragrant.
04
VEGGIE STEAM-SAUTÉ
Add crumbled tofu, turmeric, cumin, smoked paprika, salt, pepper, and soy sauce. Stir well to coat tofu evenly.
05
STEP 5
Cook for 5-6 minutes, stirring occasionally, until tofu is lightly golden and heated through.
06
STEP 6
Add spinach and nutritional yeast, stirring until spinach is wilted. Taste and adjust seasoning.