Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
South Asian inspired masala tofu scramble - A twist to the classic scrambled eggs! Perfect for breakfast or brunch, this spicy tofu scramble recipe is high in protein. Super easy to make, bursting with flavour and done in 30 minutes. Vegan and gluten-free.
Breakfast has always been my favourite meal of the day - and not just because of food. When Deepak and I got married, breakfast on Sundays was more than just about eating (that part was pretty awesome, mind). It had become a tradition, as newly-weds, to mark this as serious couple-time. It was more a brunch really; that would last for several hours. We'd be engrossed in philosophical discussions over books we'd been reading. Collectively, with the number of books we owned, I think we could have opened our own library.
Waking up late, we'd enjoy a delicious feast: eggs, paratha and masala chai. The eggs would either be sunny side up, omelette or scrambled. In fact, this recipe is a replica of my scrambled eggs, but uses tofu to replace the eggs.
With our family striving towards a predominantly plant-based diet, this tofu scramble recipe fits right in. The little one couldn't even tell there were no eggs!
Reluctant to use tofu?
Well, you don't need to be. People often perceive it as bland, unappetizing and mushy. I think of it as a blank canvas, hungry for creative expression. It's all about flavour, and in this recipe, the squeeze of lemon was the climax; fusing the flavours splendidly. Tofu absorbs flavour very well - spices, sauce or marinades. I love the fact that you can eat it raw; making it a great addition to salads or smoothies.
If you're strapped for time in the mornings and only have 15 minutes, press the tofu the night before so it's drained and ready to use in the morning. I also chop and prep the ingredients the night before which makes it super-fast and super-easy.
Tofu is pretty great!
Tofu is regarded to be a complete protein and an excellent plant-based protein choice. It's cholesterol-free sodium-free, and low in saturated fat. The soy protein in tofu may be beneficial for heart health, menopause and breast cancer.
If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and twitter! Can't wait to see your photos.
Masala Tofu Scramble
- 260 g tofu extra firm
- 2 tbsp olive oil
- 3 cloves garlic large, finely chopped
- ½ red onion large, finely chopped
- 1 red bell pepper cut in small cubes
- 2 green chili finely chopped
- 1 tsp curry powder
- 1 tsp salt
- ½ tsp cumin powder
- ½ tsp garam masala
- 12 g coriander fresh, chopped
- ¼ lemon fresh, juice
- Pat dry the tofu using kitchen towels. With the tofu on a plate, place a heavy pot on top of the tofu for 15 mins. This will help to drain the excess water from the tofu. In the meantime, prepare the other ingredients
- Heat a large skillet over medium-high heat and add olive oil
- Add garlic, onion and lightly brown
- Add red pepper. If you like the peppers crunchy, sauté for a few minutes. You can cook for a further few minutes, if you prefer them softer
- In the meantime, crumble the tofu with a fork and set aside
- Sprinkle the spices and salt over the red pepper mixture and stir well
- Stir in chillies
- Add the crumbled tofu to the pan and mix well
- Cook for another 5-7 minutes until tofu is slightly browned
- Garnish with coriander and lemon juice
- Best served whilst hot, with wholegrain toast, roti, or hash potatoes
- Make sure to use extra firm tofu for this recipe
- The bell peppers have a little crunch so if you prefer them softer then cook them for a few minutes longer
- You can adjust the heat by adding more or less green chili
- The lemon juice adds freshness at the end, you could also use lime juice
- You can add other veggies to this such as zucchini, corn or eggplant
- The scramble is best served hot
- Will store well in the fridge or freezer
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.