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tofu scramble with mushrooms and tomatoes on a blue plate
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5 from 2 votes

Tofu Scramble with Mushrooms

A quick, easy and high protein vegan breakfast.
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Breakfast
Cuisine: dairy free, egg free, gluten free, nut free, oil free, refined sugar free, vegan
Servings: 3
Calories: 131kcal

Ingredients

  • 1 lb firm or extra firm tofu (drained and pressed)
  • 1 ½ cups mushrooms (sliced)
  • ¼ of an onion (diced)
  • ½ cup halved cherry tomatoes
  • 1 garlic clove (minced)
  • 2 tsp dried parsley
  • ½ tsp dry mustard
  • ½ tsp smoked paprika
  • ¼ tsp tumeric
  • ¼ tsp cumin
  • ½ tsp salt (or to taste)
  • tsp pepper (or to taste)

Instructions

  • If you haven't already, drain your tofu and press it for at least 20 minutes. I wrap my block of tofu in a paper towel and put it on a plate. I put another plate over the top and weigh it down with bags of dried beans. Easy!
  • In a skillet over medium heat, sauté onion and garlic in 1 tbsp water for a few minutes until soft.
  • Add the mushrooms and saute until they reduce in volume.
  • Crumble the tofu into the skillet, add spices and stir to combine. Cook for a few more minutes to heat through and let the flavors meld.
  • Take off heat, add tomatoes, stir again to combine.
  • Serve hot.

Notes

~Serve with a side of roasted potatoes or whole wheat toast and jam and hot coffee or tea.
 
 

Nutrition

Calories: 131kcal | Carbohydrates: 6g | Protein: 14g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 402mg | Potassium: 312mg | Fiber: 3g | Sugar: 3g | Vitamin A: 400IU | Vitamin C: 5.8mg | Calcium: 310mg | Iron: 2.9mg