Tofu Scramble Recipe (2024)

FAQs

Is tofu scramble healthier than eggs? ›

Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber. While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.

Made with spinach, curry powder, nutritional yeast, garlic, and onions, this is the version we've been making for years! Tofu scramble — two words that trigger visions of 70s-era hippie cookbooks, but also the college town vegetarian cafes of the 80s and 90s.

How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.

This salt water soak may seem counterintuitive but it actually helps draw the moisture out of the tofu. After the tofu's done soaking, drain off the salt water and pat the tofu dry with a tea towel.

"People who eat plant-based diets tend to have lower BMIs (weight for height) and less risk of obesity," said registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, RDN. And tofu can be a great option in your plant-based diet.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

You're not pressing out excess moisture.

Before frying, tofu should be pressed to eliminate any excess water. Sometimes, in a hurry to get dinner done, I skip this step. But I always regret it. The still-sort-of-wet tofu never gets as golden brown or as crisp.

Place the tofu in an air-tight container and then fill that container with enough water to submerge the tofu. Keep the tofu in the refrigerator and replace the water every 2-3 days or when the water starts to turn a bit murky. You'll want to keep the water clear!

How to safely eat raw tofu. While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It's also important to store tofu properly to prevent germs from growing on any unused portions.

Can I use extra firm tofu instead of silken tofu? ›

Both silken and regular tofu can be found in soft, medium, firm, and extra-firm consistencies. They are made with the same ingredients, but they are processed slightly differently and are not interchangeable in a recipe.

Marinate the tofu for at least 30 minutes to infuse it with flavor. Alternatively, you can skip this step and season the tofu right before cooking with a dash of salt and pepper or paprika and chili flakes.

Here's the thing: even though tofu might be labeled firm or extra-firm, it contains a lot of water. This excess water can cause the tofu to crumble when you cook it, and it will also have a hard time crisping up. But when you press tofu, you remove the excess moisture.

It may seem counterintuitive to add water to something you're trying to dry out, but boiling water will actually cause the tofu to squeeze out more moisture, bringing it to the surface and making it easier to blot off, while the salt gently seasons the slices.

However, in recipes calling for tofu to hold its shape, it's critical that you press the tofu to remove enough water so that it will hold its shape when used in recipes for salads, stir-fries, or grilling. Unless you do this, the tofu will fall apart and lose all shape.

The ability of silken tofu to quickly liquify makes it an ideal substitute for eggs and cream when baking cakes, cookies, brownies and muffins. Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich.

To replace 1 egg, substitute 1/4 cup (about 60 g) of puréed, silken tofu. Silken tofu is relatively flavorless, but it can make baked goods dense and heavy, so it's best used in brownies, cookies, quick breads, and cakes.

Tofu is great for egg substitutions in recipes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup of soft tofu. It's important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that's perfect for “eggy” dishes.

Chickpea flour

Got a bag of unused chickpea flour in your kitchen? Try using it to make vegan scrambled eggs. Simply add water and mix until it a smooth paste forms, then add spices or chopped veg and cook just as you would regular scrambled eggs. The chickpea flour will take on a wonderful firm texture as it cooks.