I’ve been on a tofu kick recently to learn how to cook it in different ways. I have seen a lot of posts on Pinterest about using tofu and turmeric to make “eggs” and hadn’t tried to do that yet, so I figured I’d give it a shot. One of our favorite breakfasts used to be egg burritos, so I’ve kind of missed that now that we are eating plant-based.
If you have never used tofu before, it is a WONDERFUL blank canvas for recipes. It takes up whatever flavors that you put in it so it can be used in a variety of dishes that call for meat. My family’s FAVORITE tofu dish is this Tofu Marinara Fingers. I have to make it at least once a week!
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Tofu is very healthy & a great protein source
Tofu is VERY healthy and is minimally processed. It is made from soybeans and it high in protein, calcium & iron. Tofu doesn’t contain any cholesterol or saturated fat, so it is a MUCH healthier alternative to meat. Tofu may also protect you against cardiovascular disease, cancer, & osteoporosis due to the isoflavones like phytoestrogens it contains. Populations who have consumed the most about of soy products tend to have lower rates of heart disease, cancer, osteoporosis, and have longer lifespans.
Getting the tofu to spice ratio right
Turmeric is what makes the tofu turn yellow to look like eggs and also gives it a nice flavor. The first tofu scramble recipe I tried was pretty vague and I should have kept looking and used another one because the ratio of turmeric and tofu was not quite right. Basically by her instructions (1 tsp of turmeric per 1 serving of tofu), I was supposed to use 6 teaspoons of turmeric for a block of tofu, since a block is 6 servings. That seemed a little high, but since I had never made it before, I just figured it would be fine.
Well, it wasn’t terrible, but it was VERY strong in flavor. LOL… My husband thought it was fine, but my kids tasted it and would have nothing of it. Too much turmeric!
So I started looking around for some other versions and have discovered there is a WIDE range of amounts of turmeric to use and also other ingredients like Nutritional Yeast. I think I’ve come up with a spice ratio that I like best, but you can definitely adjust it to your tastes!
You only need a few basic ingredients to create your tofu eggs:
- Block of extra firm tofu (frozen & then dethawed)
- Nutritional Yeast
- Bragg’s Liquid Aminos or Low-Sodium Sauce
- Garlic powder
Nutritional Yeast is your best friend on a plant-based diet
If you don’t know what Nutritional Yeast is, it is basically a vegans best friend. It has a somewhat cheesy flavor and has lots of vitamins including our elusive Vitamin B-12. It is a great flavoring for many dishes and even wonderful sprinkled on popcorn.
You can buy Nutritional Yeast at just about any grocery store and it is usually in the spice aisle. The cheapest price I’ve found is at Whole Foods where they sell it in bulk! If you can’t find it you can order it on Amazon here for close to the same price as at Whole Foods. We go through a lot of it, so buying in bulk is MUCH cheaper than buying those small bottles that are a few dollars each.
How to freeze tofu
Another tip for the tofu is to freeze it for at least 24 hours. Just toss your tofu package into your freezer when you get home from the store. It gives the tofu a more “meaty” crumbly texture. But if you don’t have time to freeze it, by all means just use your refrigerated. I’ve done both. Also, make sure you use EXTRA Firm tofu. It will hold together better than even just firm.
How to defrost tofu
There are several easy ways to defrost your tofu once you are ready to use it.
- Set it out on your counter for a few hours
- Thaw it in your refrigerator for 48 hours
- Remove from the plastic container and microwave on a dish on the defrost setting
Storage of tofu eggs – great for meal prep to save time
Tofu eggs keep very well in an airtight storage container for up to 7-10 days. So making a large batch of tofu eggs could be a great way to meal prep and save time in the mornings, but still have a very satisfying breakfast!
So in this recipe, I split up the tofu egg portion and the sautéing of the veggies. You can do this all in one pan if everyone you are serving likes the veggies. I have kids, so I like to separate the items so they can decide what to put on their breakfast burrito. I find that giving them choices, helps me to get them to eat better rather than if I just force everything down them.
Use any veggies you’ve got!
This recipe features spinach & mushrooms, but you can also use all sorts of vegetables like chopped onion, chopped red/yellow/orange/green peppers, or tomatoes. I used fresh vegetables, but you can definitely use frozen – it will just take a little longer to saute.
This recipe does not use oil. Oil is a processed food and only adds calories and is dangerous for anyone with heart disease, so I encourage you to learn how to cook without it. As Dr. McDougall says, “The fat you eat, is the fat you wear.” Using broth or water to saute is really easy. Just keep adding a little at a time as needed so the vegetable don’t scorch.
There are also SOOO many additional toppings you could use. Non-dairy cheese, black beans, fat-free refried beans, salsa, avocado slices, cilantro, brown rice, onions, jalapenos, or anything else you’ve got lying around! You could create your own breakfast burrito bar! You could even try crumbled plant-based bacon like Benevolent Bacon by Sweet Earth (DO NOT pay this much, it is inexpensive and I found it at Kroger. I only provided the link so you could see the product.)
More Plant-Based Breakfast Ideas:
Tofu Scramble Breakfast Burritos
- 1 package extra firm tofu frozen, then thawed
- 1 teaspoon ground turmeric
- 2 teaspoons nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon Braggs Liquid Aminos or low-sodium soy sauce
- 3-4 cups fresh spinach
- 8 ounces chopped mushrooms
- low-sodium vegetable broth
- 6 whole grain tortillas
- avocado slices
- fresh cilantro
- non-dairy cheese
- Heat a pan over medium heat. Crumble the thawed tofu into the pan; you can use your spatula to break it up further. Add turmeric, nutritional yeast, garlic powder, and Braggs Liquid Aminos. Stir to mix and heat for about 5 minutes, stirring occasionally until heated through.
- While tofu is cooking, heat a second large pan over medium heat and add spinach, mushrooms, and a few tablespoons of vegetable broth. Saute for 4-5 minutes or until spinach has wilted. Add more broth as needed so it doesn’t burn.
- To save time, you can add ingredients together in one large pan. I like to keep them separate in case not everyone wants the sautéed vegetables on their burrito.
- Spoon some tofu eggs into a tortilla and top with sauteed vegetables. Top with optional salsa, avocado slices, non-dairy cheese, and or cilantro.