Easy Tofu Scramble
Easy Vegan Tofu Scramble; Moist, Fluffy and Delicious!

Easy Vegan Tofu Scramble

Sunday mornings are pretty special around here; it’s usually the one day a week that Martin has off from work. As many of you already know, he is a police officer in our little Italian town and he works very hard; always running around trying to save a cat from a tree or helping an old nun cross the street (haha – ok, this only happens SOMETIMES).

When his alarm goes off in the early mornings, the boys and I do not even notice. He carefully and quietly slips out of the bed and proceeds to get ready for work at 6 a.m. Each morning he tiptoes back into the room, fully clothed in his uniform, to give each one of us a kiss on the forehead before heading out for the day.

By the time the afternoon comes, I have already heard “Daddy” over a million times and all three of us are anxious for him to come home and give us all of his love.

And he does….every single time.

So, of course, when that one day a week comes when there’s no alarm, no tiptoeing and no slipping out….we make it special. The boys and I gather around the stove (each one of us with a wooden spoon in hand) and make Daddy his favorite breakfast of all time…

The Easy Vegan Tofu Scramble

Easy Vegan Tofu Scramble

I have tried many tofu scrambles in my life….and this one is the BEST.

Benefits of Tofu and Turmeric

Tofu: Don’t let the rumors get you down, tofu is amazing!

  • An excellent source of iron, calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.
  • Tofu is a good source of protein and contains all nine essential amino acids.
  • It contains a very small amount of fat, but a large amount of protein. Furthermore, it has very low levels of sodium and almost no cholesterol.
  • The health benefits of tofu include its ability to help lower cholesterol levels, prevent anemia and manage weight, among others.
  • The organic compounds in tofu, namely isoflavones, are instrumental in managing the symptoms of menopause in women.
  • Tofu has also been associated with a reduction in breast, lung, and prostate cancer.
  • To be honest, I could go on forever here. You can check out more information on the benefits of tofu here!

Turmeric

  • Turmeric may be the most effective nutritional supplement in existence!
  • Curcumin…
    • is the main active ingredient in turmeric.
    • It has powerful anti-inflammatory effects and is a very strong antioxidant.
    • Can suppress many molecules known to play major roles in inflammation.
    • Boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain.
  • So many additional benefits that you will just have to feel for yourself!!
  • **Always pair turmeric with a pinch of black pepper for the best nutritional boost.

So now that we have talked about some of our amazing ingredients, let’s get cook’n!

EZ Tofu Press

P.s. If you are curious what a tofu press looks like, here is a great one from Amazon. Now, before you go and purchase one, be sure you actually need it. Many tofu brands now press their tofu before selling (you will be able to tell once you open the package and feel the tofu in your hand). Every single tofu package that I have tried in Europe has already been pressed. However, I absolutely needed a tofu press when living in Chicago and Hawaii!

Easy Tofu Scramble

Easy Vegan Tofu Scramble

This is one of our absolute favorite recipes to have every Sunday morning!
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: easy, family friendly, quick
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Calories: 92kcal

Ingredients

  • 8-12 oz firm tofu if not pressed, be sure to squeeze out all the liquid you can and press for a minimum of 15 minutes
  • 3 tbsp nutritional yeast
  • 1/2-1 tsp turmeric powder
  • ¼-1/2 tsp sea salt
  • 1/8 tsp ground black pepper
  • 2-3 tbsp unsweetened non-dairy milk

To serve

  • Toast with Jam
  • 1 cup berries
  • Sliced avocados
  • Sliced tomatoes

Instructions

  • Open the tofu package. If it is not firm in your hand then you need to drain the liquid via pressing. If it is firm, go ahead and begin to crumble the tofu with your hands into a skillet.
  • Heat the skillet to medium-high heat and allow the tofu to heat up for 2-3 minutes. Add in the non-dairy milk, nutritional yeast, and seasonings. Mix well.
  • Heat the scramble until the tofu begins to brown just slightly. Taste test and adjust. I like to add in another splash of non-dairy milk if it needs more moisture.
  • Serve as you would with scrambled eggs: I like to go with toast and jam/jelly, a handful of berries, sliced avocados and sliced tomatoes.
  • Kids: Children LOVE this scramble. As do adults; it’s delicious!

Nutrition

Calories: 92kcal | Carbohydrates: 9g | Protein: 8g | Fat: 3g | Saturated Fat: 1g | Sodium: 151mg | Potassium: 142mg | Fiber: 3g | Sugar: 3g | Vitamin A: 33IU | Vitamin C: 1mg | Calcium: 83mg | Iron: 1mg

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chickpea scramble
Chickpea Scramble; Vegan, Delicious and Oh So Simple!

Chickpea Scramble

Throwback Time! I was going through our hard drive today while the boys took a nap and I came across one of the very first videos we ever created for WonderMamas! This was back when WonderMamas was more of a fitness page vs nutrition page; I was torn between my two loves of working out and cooking and could not decide which one to pursue!

Luckily, as always (haha), food won the battle and now here we are! 2 years later and I could not be happier with my decision. Fitness is fabulous but cooking will always be my number one lady:).

This chickpea scramble is probably one of the easiest and yet most underappreciated recipes out there in the vegan world.

You will hardly hear anyone talk about it and it is such a shame! Once the onions and garlic are sauteed, the scrambled comes together in under a minute. Talk about a perfect breakfast!

The taste is quite yummy; the scramble really takes on the flavors of the vegetable broth, paprika, chili powder, and turmeric very well. You can play around with any spices you like – maybe even try some nutritional yeast?! Ooooh, I think we will try that next!

I do hope you enjoy this amazingly simple recipe!

Watch The How To Video Here:

p.s. If you like this recipe, you may also want to try: 

chickpea scramble

Chickpea Scramble

Chickpea Scramble

This is one of our very first vegan recipes and it has been a family favorite since the very beginning!
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: easy, easy vegan pasta, quick
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4
Calories: 137kcal

Ingredients

  • 1 red onion
  • 2 cloves garlic minced
  • 1/2 cup dried chickpeas/garbanzo beans blended down into flour
  • ¾ cup vegetable broth
  • 1 tsp paprika
  • 1 tsp chili powder
  • ½ tsp turmeric
  • Pinch of Sea salt and pepper

To serve

  • 1 ripe avocado
  • 4 pieces of bread toasted
  • Extra veggies

Instructions

  • Start by blending the dry beans into flour in a high speed blender.
  • Heat a skillet to medium-high heat and add in ¼ cup water and the diced onion and minced garlic. Saute for 4-5 minutes until soft and then add the veggie broth. Once the broth begins to bubble, pour in the chickpea flour and mix very well. Add the spices and, if needed, a splash of water if there are still dry spots.
  • Allow the scramble to brown a bit before removing from heat. Add a pinch of sea salt and black pepper.
  • Serve with toast, avocado slices and any other veggies you would like!

Video

Nutrition

Calories: 137kcal | Carbohydrates: 15g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Sodium: 199mg | Potassium: 370mg | Fiber: 6g | Sugar: 3g | Vitamin A: 651IU | Vitamin C: 8mg | Calcium: 25mg | Iron: 1mg

**This post may contain affiliate links to the products listed. As always, we only recommend products that we trust and use in our own home. Sending you lots of love, Mamas!**

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5-Ingredient Vegan Banana Bread
5-Ingredient Vegan Banana Bread (Oil Free – Vegan – Gluten Free)

5-Ingredient Vegan Banana Bread

Watch how to make it at home here: 

I created this amazing banana bread a few days ago on our Instagram stories and the messages I received were overwhelming but awesome! As always, you ask and I listen, so here is the recipe PLUS a video tutorial!

I have spent quite a while trying to perfect this banana bread because I absolutely love the pure and honest ingredients inside. I knew I could make it oil-free and I knew it would be delicious. Well, folks, I finally did it! Woohooo!!!

Read more

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