Egg costs have gone up over the previous few years and have hit document highs in latest weeks, with no indicators of costs coming down anytime quickly. I actually get pleasure from eggs for breakfast, however I’ve discovered an egg-selecent, vegan substitute that’s extra reasonably priced and equally nutritious.
It isn’t going to switch the opposite makes use of of eggs, like baking, however for those who like scrambled eggs for breakfast, this can be a nice various. I eat it virtually day by day.
This is what you will want:
- One block of normal agency tofu
- 2 Tbsp dietary yeast
- 1 Tbsp turmeric
- Garlic powder, salt and pepper
- Butter or olive oil
- Nonstick pan
- Spatula or wood spoon
There are lots of styles of tofu, like silken and super-firm. I’ve tried this recipe with silken tofu, and it labored OK, however common agency works finest. I at all times add dietary yeast as a result of it supplies shade, taste and additional protein. It’s typically known as “nooch,” and it is a staple of many vegan recipes. The turmeric supplies the majority of the yellow shade and extra taste. It additionally has anti-inflammatory properties.
One ingredient I’ve seen in plenty of different on-line recipes is “kala namak” or “black salt.” These things actually helps supercharge the eggy taste of the tofu. Yow will discover it at Asian meals markets and different specialty grocery shops, as it’s generally utilized in Indian delicacies. I’ve discovered that common salt works superb and supplies an excellent style. Whereas the black salt is not needed, some of us actually prefer it.
Ought to I press the tofu?
Tofu, which is made out of soy, is a well-liked protein choice for vegans.
For this recipe, no. Many dishes have you ever press the block of tofu between two plates to empty the liquid. This step is appropriate for recipes the place you’re marinating tofu otherwise you need your tofu to be crispy. For this recipe, although, I’ve discovered that the liquid helps the spices adhere to the tofu, and the liquid reduces whereas cooking.
Straightforward step-by-step tofu egg scramble recipe
- Soften butter or heat olive oil in a nonstick pan on medium warmth.
- Place the tofu block into the pan and break it aside with a spatula or wood spoon till it’s unfold out.
- Add the dietary yeast, turmeric and garlic powder to the tofu and gently fold within the spices till the tofu is all the identical yellow shade. Make sure you do that step gently to keep up a fluffy texture.
- Let sit for two to three minutes, or sufficient time for the tofu to get some browning, then flip the tofu and repeat.
- As soon as it’s browned to your liking, flip off the warmth and add salt and pepper to style.
I’ve discovered that one block of tofu makes sufficient for a number of breakfasts, and it reheats properly. For those who do not wish to use a whole block directly, you possibly can take away it from the packaging and reduce it into items for the quantity you wish to cook dinner.
How does it style?
It tastes nice. Turmeric is a scrumptious, earthy spice, and dietary yeast has a delicate, tacky taste. It will not be a precise alternative for eggs in style, however for those who do it proper, the style and texture make for an excellent substitute.
If you wish to replicate extra of the egg taste, attempt it with the black salt. Season to style, as slightly bit goes a good distance.
What must you eat this with?
This tofu scramble is sweet by itself and pairs rather well with toast. I prefer to make avocado toast and put the tofu scramble on high or use it as an egg alternative for breakfast burritos full of potatoes, seitan, veggie sausage or bacon.
Something you’ll eat with common scrambled eggs works.
Diet comparability
An equal quantity of tofu scramble has related dietary worth relying on the dimensions of the eggs you purchase and what number of you eat at a time.
Three ounces of agency tofu:
- 80 energy
- 8 grams of protein
- 5 grams of fats
- 1 gram of carbohydrates
- 0 milligrams of ldl cholesterol
A single egg:
- 70 energy
- 6 grams of protein
- 5 grams of fats
- 0 grams of carbohydrates
- 185 milligrams of ldl cholesterol
Numerous nutritionists advocate beginning your day with some stable protein to gasoline your physique and assist you really feel full, and tofu supplies loads of protein. Plus, you are getting further protein with dietary yeast, so this recipe is much more protein-packed.
Egg worth comparability
Below most circumstances, eggs are fairly reasonably priced and this tofu scramble is extra for vegans who do not eat eggs. Proper now, the common worth of a dozen eggs is $4.95 — the final dozen I purchased was the natural, cage-free selection, and it value me $9.99.
Agency tofu can fluctuate in worth relying on model for as little as $1.79 for a 14- or 16-ounce brick, or as much as $5 for a similar quantity. At Costco, you may get a 4-pack of natural, agency tofu for about $8, which is roughly 21 servings.
As of this writing, a bundle of 5-dozen natural eggs at my native Costco is $24.70, which is 60 servings. For $24, you get three further servings for those who purchase three 4-packs of tofu.
That is not an enormous worth distinction, nevertheless it additionally is determined by the place you reside and also you want a Costco membership. Costco has a number of the least expensive eggs accessible proper now and the value distinction can be larger for those who do not buy in bulk.
If you’re a Dealer Joe’s shopper, a 14-ounce bundle of natural agency tofu is $1.79 and a dozen natural eggs, which have a internet weight of 24 ounces, is $6.99 as of this writing. So you would get 4 instances the quantity of tofu (56 ounces) for $7.16.
So, relying on what eggs you purchase and the place you purchase them, the tofu scramble may be simpler in your pockets proper now.
