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scrambled tofu on top of wholemeal bread

Scrambled Tofu

This budget-friendly tofu scramble is a nutritious, affordable, and delicious alternative to eggs. By Karen Lee

Breakfast
Lunch
Easy
Meat alternative
Time 2 minutes to prepare plus approx. 5 minutes to cook
Skill Level Easy

Ingredients list:

 

Serves 1
  • 1 tbsp onion finely chopped
  • 40 g spinach or 1 frozen block defrosted optional but good
  • 75 g tofu
  • ¼ teaspoon ground turmeric
  • Black pepper and salt
  • Wholemeal bread or gluten free alternative
Metric - US Imperial

Instructions:

  1. Heat a tablespoon of water in the base of a small pan. Add the onion and a pinch of salt. Sauté over a medium heat for a few minutes until the onion starts to soften. 
  2. Add the spinach to the pan and cook for another minute until it wilts. Keep stirring so the onion doesn’t burn. 
  3. Hold the tofu over the pan and crumble it into small pieces with your fingers. Stir it into the onion and spinach. 
  4. Add the ground turmeric and black pepper. 
  5. Pop the bread in the toaster or under the grill and carry on simmering the tofu for a couple of minutes. 
  6. Serve the tofu on the toast – I like lashings of tomato sauce with it. 

Notes

  • Onion is a cheap way of adding the sulphur flavour of eggs.
  • Make sure to add lots of black pepper to absorb the turmeric benefits.
  • Add extra vegetables and this makes a filling lunch or dinner too.

You can get more budget-friendly meal ideas in our free guide. Download it here.